powerful

plant~baSed
Super
foodS

001-047_29749.indd 1 12/19/12 4:56 PM

001-047_29749.indd 1 12/19/12 4:56 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:1
 powerful
plant~baSed
Super
foodS
the best way to eat for Maximum
Health, energy, and weight loss

lauri boone, r.d.

19/12 4:56 PM 001-047_29749.indd 3 12/19/12 4:56 PM

5/13 11:21 AM 001-047_29749.indd 3 12/19/12 4:56 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:3
 c
In

C
Su
A
Be
G
M

C
Su
A
C
N

C
Su
Fo
A
Br
G

001-047_29749.indd 4 12/19/12 4:56 PM 001-047_297

001-047_29749.indd 4 12/19/12 4:56 PM 001-047_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
#175 Dtp:204 Page:4
 contents
Introduction | 6 Chapter 4
Super VeGetaBleS
Chapter 1 and leGumeS | 116
Super BerrieS | 10 Carob, Maca, Mesquite, Mushrooms,
Açai Berry, Blueberry, Camu Camu Sea Vegetables, Pumpkin, Yacon
Berry, Cranberry, Goji Berry,
Goldenberry, Maqui Berry, Chapter 5
Mulberry, Sea Buckthorn Berry
Super SeedS and nutS | 146
Chapter 2 Chia Seeds, Flaxseeds, Hemp
Seeds, Quinoa, Sacha Inchi Seeds,
Super FruitS | 48 Sesame Seeds, Walnuts
Avocado, Cacao, Cherry, Coconut,
Cupuaçu, Mangosteen, Grapes, Chapter 6
Noni, Olive, Pomegranate
Super HerBS
Chapter 3 and SpiceS | 176
Cayenne, Cinnamon, Garlic,
Super Green
Ginger, Oregano, Turmeric
FoodS | 88
AFA Blue-Green Algae, Spirulina, Chapter 7
Broccoli Sprouts, Dandelion
Greens, Kale, Spinach, Chlorella Super tonicS | 200
Aloe Vera, Green Tea,
Wheatgrass Juice, Vinegar

Resources | 215
Acknowledgments | 216
About the Author | 217
Recipe Index | 218
Index | 219

| 5

19/12 4:56 PM 001-047_29749.indd 5 12/19/12 4:56 PM

19/12 4:56 PM 001-047_29749.indd 5 12/19/12 4:56 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:5
 introDuction
Here is the plain-and-simple truth about your diet: You are what you eat. As often
as you hear these words, have you ever stopped to think about the significance of
them? Food has the impressive ability to affect—for better or worse—every cell and
system in your body, and every time you eat you are making a choice for your mind,
body, and spirit. Your food choices can make you feel tired and bloated or light and
energized. They can help you stay calm and clear or feel foggy and frazzled. They
can help keep your body slim and skin glowing or cause weight gain and breakouts.
What you put in your body has a significant bearing on your overall health and
vitality, and the fact that food can influence your health so radically is great news
indeed. It means that you can harness the power of food and use it to heal and pro-
tect your body both inside and out. And you can start right now—with superfoods.

the Magic of superfoods

One of the simplest ways to upgrade your diet is by adding superfoods. Superfoods
are the most nutrient-dense foods in the world. They are real, whole, unprocessed,
plant-based foods that are packed with a wide array of health-promoting compounds,
including remarkable levels of vitamins and minerals, inflammation-fighting fats,
easy-to-digest proteins, and heart-healthy fiber. The plant-based superfoods in this
book are also rich in a variety of phytochemicals (active compounds found only in
plant foods) and cell-protecting antioxidants, which help combat the cell-damaging
effects of free radicals (see sidebar “Amazing Antioxidants” for more information).
From familiar foods like blueberries and kale to lesser-known ones like açai and
maca, these superstars (and the combination of beneficial compounds in them) may
help reduce inflammation, slow aging, prevent or treat chronic disease, increase Am
energy, boost mood, reduce stress, cleanse the body by supporting its natural detoxi- An
fication pathways, and so much more. Superfoods are not magic bullets, but they are An
pretty magical. (in
vit
lik
Building a superfood Diet ph
Superfoods offer up a pretty impressive list of benefits to mind and body—and the ca
fifty plant-based superfoods in this book include some of the top present and emerg- th
ing foods for peak health. In fact, you could say these foods are the “cream of the un
crop.” But as I mentioned, superfoods are not magical cure-alls for whatever might da
be ailing you—at least not when consumed in the context of an overall lousy diet full Fr

6 | powerful plant-based superfoods

001-047_29749.indd 6 12/19/12 4:56 PM 001-047_C6

001-047_29749.indd 6 12/19/12 4:56 PM 001-047_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:6
n

s,

y
AmAzing as normal by-products of And when your body superfoods can help combat
i- AntioxidAnts metabolism and by external produces more free radicals the cell-damaging effects
e Antioxidants are compounds factors, such as your lifestyle than it can handle, oxidative of free radicals and fight
(including vitamins like choices. A poor diet (too stress occurs, setting the inflammation. And as
vitamins C and E; minerals much processed food, stage for diseases like cancer, researchers are still learning,
like selenium; and sugar, caffeine, and alcohol) heart disease, diabetes, and antioxidants also appear
phytochemicals like beta- excessive exercise, poor even brain and autoimmune to have beneficial non-
carotene) that help quench sleep, emotional stress, and disorders. Just as a car left antioxidant activities (outside
g- the activities of free radicals, exposure to environmental outside to weather the of their ability to scavenge
unstable molecules that can toxins can all drive the elements will rust, so will your free radicals) that may
damage your body’s cells. production of free radicals in body when left unprotected. contribute to their potential
l Free radicals are produced the body. Eating antioxidant-rich health benefits.

| 7

19/12 4:56 PM 001-047_C68317.indd 7 1/15/13 11:32 AM

19/12 4:56 PM 001-047_29749.indd 7 12/19/12 4:56 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:7
 of processed and junk foods. If you want to really make significant changes •
to your health and well-being, you need to make good choices, consistently and fo
consciously—one meal and snack at a time. 1,5
sh
pr
suPerFoods Are
For eVeryone
superfood Rules
Superfood rules fo
Before you dive into the magic of superfoods, take a moment to read a few of ag
Whether you define your my superfood rules to help you get the most from your diet and this book. ti
diet as raw, vegan, vegetarian, fo
omnivore, conscious carnivore, • Eat real food. More than forty-eight thousand foods and food products line yo
or perhaps you don’t define your the shelves of the average American supermarket. Foods that come in boxes
diet at all—this book and the
and bags or with lengthy lists of hard-to-decipher ingredients are not real •
superfoods in it are for you. With
foods and do not offer much nutrition. So start filling your plate with real food, w
practical tips and a mix of simple
and limit or avoid eating from a can, box, or bag. The recipes in this book will or
raw and cooked food recipes,
anyone—and I mean anyone—
help you get started! gi
can begin to work with the fifty an
plant-based superfoods on • Eat more plants. Everyone benefits from eating more plant foods. Foods w
these pages. In fact, incorp- that grow on a tree or out of the ground—such as vegetables, fruits, sprouts, yo
orating small amounts of these legumes (beans, peas, and lentils), nuts, and seeds—should form the founda- w
nutrient-dense foods into your tion of your diet. Experiment freely with the fifty plant-based superfoods in
daily diet will give it a huge this book! •
and healthy upgrade. pl
yo
bo
se
EWG’S 2012 ShoPPer’S Guide to PeSticideS in Produce pr
dirty dozen Plus Choosing orgAniC Fruits And VegetAbles of
Don’t be deterred from filling up on fruits and en
1. Apples 8. Spinach
2. Celery 9. Lettuce vegetables if you can’t find or afford organic
produce. The Environmental Working Group’s •
3. Sweet bell peppers 10. Cucumbers
(EWG) popular Shopper’s Guide to Pesticides re
4. Peaches 11. Blueberries, domestic
in Produce will assist you in choosing between th
5. Strawberries 12. Potatoes
6. Nectarines, imported +Green beans organic and conventional. Published annually, A
7. Grapes + Kale/greens this guide includes a list of the Dirty Dozen Plus eq
(the twelve most heavily contaminated fruits and w
Clean 15 vegetables, plus crops that may not meet the Dirty sn
Dozen criteria but have high contamination levels) ti
1. Onions 9. Eggplant
and the Clean 15 (the fifteen least-contaminated ki
2. Sweet corn 10. Kiwi
fruits and vegetables). Many of the superfoods in
3. Pineapples 11. Cantaloupe,
this book, as well as ingredients in accompanying A
4. Avocados domestic
recipes, are on these lists. You can lower your
5. Cabbage 12. Sweet potatoes
pesticide intake by choosing conventional for the
6. Sweet peas 13. Grapefruit
least contaminated produce, and choosing organic
7. Asparagus 14. Watermelon
for the most heavily contaminated produce.
8. Mangoes 15. Mushrooms

8 | powerful plant-based superfoods

001-047_29749.indd 8 12/19/12 4:56 PM 001-047_297

001-047_29749.indd 8 12/19/12 4:56 PM 001-047_C6
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:8
 • Buy seasonal and local food. Choosing local and seasonal food is good Choose Food,
for your health and the health of the planet. The average meal travels about Not supplemeNts
1,500 miles (2,414 kilometers) from farm to plate, and while your food is being There are lots of superfood
shipped across the country or overseas, it loses valuable nutrients and wastes supplements on the market,
precious resources. So choose local food most often. You can grow your own but I want you to eat real
food, buy from a farmers’ market, or join a local CSA (community-supported superfoods—not take
agriculture)—check out the resources section of this book for more informa- superfood supplements. The
tion. And although these pages include some pretty exotic but easy-to-find nutrients in food appear to
foods, if you look around, you will find plenty of superfoods growing right in work synergistically to benefit
e your own backyard. our body, and supplements
do not always have the same
• Choose organic. Buying organic ensures that the food you eat is produced effect as whole foods. With a
d, without conventional pesticides, fertilizers made with synthetic ingredients few exceptions (such as AFA
l or sewage sludge (that’s right, sewage sludge), ionizing radiation, or bioen- blue-green algae, spirulina, and
gineering (just say no to genetically modified foods). And if you consume chlorella), the superfoods in this
animal products, choosing organic ensures that they have not been treated book are typically found in their
whole food form. And they are
with antibiotics or growth hormones—both of which can be passed along to
super tasty and super simple to
you. Remember, you are what you eat—so eat more plants and choose organic
add to your everyday diet. So go
when available.
ahead and toss some açai pulp
into your smoothies, crush a
• Give your diet a superfood boost. Ready to upgrade your diet? Filling your little extra garlic into your salads
plate with nutrient-, antioxidant-, and phytochemical-rich superfoods will give and soups, curl up with a cup
your diet a big boost—and that’s where the practical tips and recipes in this of green tea—and make friends
book come into action. Although there are no hard-and-fast rules for how many with real food. An additional
servings of superfoods you should be eating—everyone’s nutritional needs and bonus: The money you save on
preferences are highly unique—I challenge you to incorporate at least one or two supplements can be spent on
of these foods into your diet each and every day for a superfood and super nutri- organic food!
ent boost. Your body will thank you.

• Eat for pleasure. Finally, food should taste good. Period. Lucky for you,
Eat for pleasure.
real food does taste good, and once you start filling up on real food—like
the superfoods in this book—you will find yourself craving them more.
And even better, the recipes in this book require minimal ingredients,
equipment, and preparation (aside from some soaking here and there),
which makes it easy for you to find pleasure in creating meals and
snacks, too (because let’s face it, not everyone wants to spend their
time searching for hard-to-find ingredients or cooking all day in the
kitchen).

Are you ready? Let’s get started!

19/12 4:56 PM 001-047_29749.indd 9 12/19/12 4:56 PM

19/12 4:56 PM 001-047_C68317.indd 9 1/15/13 11:21 AM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:9
 super Berries
1
Açai Berry, Blueberry, Camu Camu Berry,
Cranberry, Goji Berry, Goldenberry, Maqui
Berry, Mulberry, Sea Buckthorn Berry

001-047_29749.indd 10 12/19/12 4:56 PM 001-047_297

001-047_29749.indd 10 12/19/12 4:56 PM 001-047_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:10
 berries are the ultimate antiaging superfoods. They top the
charts with their high levels of antioxidants and phytochemicals to
keep your brain young, skin glowing, and reduce your risk of heart
disease, diabetes, and cancer. These super berries may also help
you stay slim. Their polyphenols may help keep your fat stores—
and waistline—from expanding, while their high levels of vitamin C
just might give your body the boost it needs to burn more fat when
you exercise. Enjoy a serving or two of berries every day. One cup
(145 g) of fresh berries, ½ cup (122 g) of cooked berries, ¼ cup
(30 g) of dried berries, or ½ cup (120 ml) of pure, 100 percent berry
juice all count as a serving.

super berries | 11

19/12 4:56 PM 001-047_29749.indd 11 12/19/12 4:56 PM

19/12 4:56 PM 001-047_29749.indd 11 12/19/12 4:56 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:11
 AçAi Berry
Antiaging Super Berry

sPotlight:
AnthoCyAnins
Anthocyanins are the
pigments that give plants
their red, blue, and purple
color. These powerful
phytochemicals help
prevent cell damage, reduce
inflammation, and are
especially known for their
protective effect on the I got my first taste of the açai like oleic acid, a mono-
heart and brain. Foods rich (ah-sigh-ee) berry several years ago unsaturated fat also found
in anthocyanins include all when I ordered a Brazilian breakfast in heart-healthy avocados
types of berries, apples, red bowl from the menu at my local and olives. But what elevates açai
cabbage, and red grapes. yoga studio. The media was buzzing berries to superfood status is this:
over the purported health benefits they rank among the highest of all
of this little berry, and although I fruits for their remarkable levels of
could hardly pronounce its name, I cell-protecting antioxidants. Indeed,
decided to give it a try. I was certainly açai berries are rich in numerous
sold on the taste (who wouldn’t love phytochemicals—like anthocya-
a combination of berries, granola, nins, proanthocyanidins, and other
and banana?), but when it came to flavonoids—the likely powerhouses
the health claims surrounding açai behind their ability to slow aging,
berries, had I just fallen for the hype? boost immunity, and protect against
Not entirely. It turns out this popu- chronic disease.
lar super berry just might give your
diet—and health—a super boost. Heart-Healthy Super
fruit with Cancer-fighting
Super berry of the amazon potential
Native to South America, açai berries Açai berries are good for the heart.
are the small, dark purple berries of Their anthocyanins appear to reduce
tall palm trees (Euterpe oleracea) of inflammation in blood vessels, act as
the Amazon. The discovery of their natural vasodilators (they help relax
numerous health-promoting com- and widen the blood vessels), and
pounds has led to their exploding lower cholesterol and triglyceride
popularity in the United States and levels—all important factors in heart
around the world. These little berries disease. And the protective effects of
boast an impressive nutrient profile, their compounds may even extend
including nineteen amino acids, trace beyond the heart. In a small-scale
minerals, and beneficial fatty acids pilot study published in Nutrition

12 | powerful plant-based superfoods

001-047_29749.indd 12 12/19/12 4:56 PM 001-047_C6

001-047_29749.indd 12 12/19/12 4:56 PM 001-047_C6
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:12
 Journal in May 2011, researchers the risk of developing age-related
looked at the effects of açai berries on neurological diseases like alzheim-
various markers for heart disease and er’s and Parkinson’s disease. and
diabetes in overweight adults. after in addition to açai berries’ fighting
a month of consuming 100 grams inflammation inside the body, the
(about 3½ ounces) of açai pulp twice beneficial effects of their compounds
daily, subjects experienced not only may also be seen outside the body on
decreases in total and LDL (“bad”) your largest organ—your skin. açai
cholesterol levels, but also a reduced berries boost antioxidant levels in the
rise in blood sugars following meals skin and may help treat age-related
and decreases in both fasting blood skin concerns like hyperpigmenta-
sugar and insulin levels—important tion. Whether eaten or used in topical
factors in diabetes. preparations, these super berries may
the high flavonoid content of açai be just what you need to get your
berries may also help fight cancer. in skin glowing.
a 2006 study conducted at the uni-
versity of Florida, researchers found
that extracts of açai berries triggered
the self-destruction of leukemia cells,
reducing their proliferation from 86
to 56 percent. although researchers
aren’t sure whether the results from Putting it into Practice
a test tube study can be translated
directly to humans, the findings are The açai berry itself is rare to find outside of South America,
certainly impressive enough to war- but its products—including bottled juices and smoothies, dried
rant further research on this super powders, frozen pulps, and sorbets—are widely available in
berry’s cancer-fighting potential. supermarkets and health food stores. I recommend buying pure,
unsweetened frozen pulps and dried powders for use at home.
Antiaging Berry for Although mildly tart in flavor, they make excellent additions to
Brains and Beauty dishes that combine sweeter fruits like blueberries, sweet cher-
açai berries are often touted as an ries, bananas, or dates. Simply add a 3½-ounce (100 g) pouch
antiaging food, and they gained of frozen pulp or a tablespoon (15 g) or two of dried powder to
much press and popularity when freshly pressed juices, blended smoothies, cereals, or desserts for
nicholas Perricone, M.D., F.a.c.n., an instant nutrient infusion—it’s that easy. Ready-to-drink bottled
included them on his top ten list of juices and smoothies may be okay, too, but they are often mixed
superfoods on Oprah back in 2005. with cheaper juices and added sugar, so be sure to read food
Studies have shown that açai ber- labels before purchasing.
ries help reduce inflammation in the
brain, protect brain cells, and lower

super berries | 13

19/12 4:56 PM 001-047_C68317.indd 13 1/15/13 11:32 AM

19/12 4:56 PM 001-047_C68317.indd 13 1/15/13 11:21 AM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:13
 Berry LAvenDer
ice creAM
suPerFood KitChen tiP:
soAKing nuts And seeds
Some recipes recommend
soaking nuts and seeds A few summers ago, I tried a sample of an out-of-this-world
to improve their texture wild berry and lavender ice cream, and I was determined to
and make them easier come up with my own nondairy version. When I discovered
to process. Soaking also edible lavender buds at my local natural food store, I knew
helps release their enzyme
inhibitors (compounds that it was time to experiment. The result is a rich and creamy
keep them from sprouting cashew-based ice cream combined with the sweetness of
prematurely), which may antioxidant-rich berries and subtle hint of stress-relieving
improve their digestion and lavender. If you can’t find edible lavender buds in your mar-
enhance nutrient absorption.
To soak, simply measure out
ket, no worries; simply leave them out and enjoy the creamy
the required portion of nuts cashew and berry blend alone.
or seeds and place in a glass
bowl with at least double
the amount of water
(for example, 1 cup [145 g] 1 cup (145 g) raw cashews, drain and rinse the cashews. blend
of nuts with at least 2 cups soaked for 1 to 2 hours the cashews, water, agave syrup, and
[475 ml] of water). Cover ½ cup (120 ml) water coconut oil in a high-speed blender
the bowl with a lid or kitchen until smooth and creamy. add the
¼ cup (80 g) agave syrup
towel and soak for the açai berries and blueberries and
length of time indicated by ¼ cup (55 g) coconut oil
blend until well combined. add the
the recipe. When soaking 1 packet (3½ ounces [100 g])
frozen açai berry pulp lavender, scraped vanilla bean, and
is complete, discard the
sea salt and blend a final time until
soaking water and rinse ½ cup (75 g) fresh or
the mixture is smooth. pour into
the nuts or seeds well in a frozen blueberries
an ice-cream maker and process
colander or strainer. You can 1 tablespoon (15 g) edible
per the manufacturer’s instructions.
use them immediately or lavender, pulverized
refrigerate in a tightly transfer to a tightly lidded container
½ vanilla bean, scraped, or ½ and freeze. if you do not have an
lidded container for up teaspoon pure vanilla extract
to three days. ice-cream maker, simply pour the
Pinch of sea salt mixture into a tightly lidded container
and freeze.
Keep frozen. let stand at room
Yield: 4 servings temperature for a few minutes before
serving to soften.

14 | powerful plant-based superfoods

001-047_29749.indd 14 12/19/12 4:57 PM 001-047_297

001-047_29749.indd 14 12/19/12 4:56 PM 001-047_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:14
19/12 4:57 PM 001-047_29749.indd 15 12/19/12 4:57 PM
19/12 4:56 PM 001-047_29749.indd 15 12/19/12 4:56 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
#175 Dtp:204 Page:15
 BLueBerry
Brain-Boosting Super Berry

did you Know? le

Blueberries may be just as b
effective as cranberries in im
preventing urinary tract th
infections. Both berries
contain similar compounds th
that prevent harmful bacteria b
from adhering to the bladder re
wall. So if the pungent taste
H
of pure cranberry juice turns
Annual trips to local blueberry energy-boosting manganese, dietary a
you off, try drinking pure
farms were highlights of childhood fiber (around 4 grams per cup), and ri
blueberry juice or tossing
summers growing up in New Eng- bone-building vitamin K, which is th
a cup or more of fresh or
frozen blueberries into your land. My family would pick bushels more commonly found in green leafy p
next smoothie for their and bushels of blueberries that my vegetables. In fact, 1 cup (145 g) fo
infection-fighting power. mother would incorporate into at of blueberries boasts nearly 30 of
least a dozen different dishes ranging micrograms of vitamin K—25 to 30 p
from pies and muffins to sauces and percent of your daily needs. But what re
jams. And there was no shortage makes the blueberry stand out is its
of blueberries in the winter, as our abundance of free radical–fighting t
freezer was nearly always overflow- antioxidants like anthocyanins and f
ing with bags of frozen berries from proanthocyanidins—the same flavo- d
our summer harvest. Although I’ve noids found in açai berries. These N
always had an affinity for blueberries, polyphenols are potent compounds b
little did I know just how amazing that make the blueberry an age- b
these “blue dynamos” (as they are proofing, brain-boosting, and chronic d
sometimes called) really were. Native disease–fighting superstar. ap
to North America, blueberries (of the p
Vaccinium genus) may not have the “blue dynamos” ce
same allure of an exotic berry like açai, boost brain power p
but they are just as worthy of the su- A blueberry-rich diet may improve d
perfood spotlight. Ranking among the motor skills (like balance and coor- al
highest of all fruits for their impres- dination) and cognition (yes, you ch
sive levels of antioxidants, blueberries can improve memory and learning). se
are one of the top health-promoting Blueberries may also lower your risk yo
superfoods in the world. of developing age-related conditions su
like Alzheimer’s disease and demen- in
all-american Super berry tia. It seems that the polyphenols in N
Blueberries are good source of sev- blueberries accumulate in areas of H
eral important nutrients, including the brain involved in memory and fo

16 | powerful plant-based superfoods

001-047_29749.indd 16 12/19/12 4:57 PM 001-047_297

001-047_29749.indd 16 12/19/12 4:56 PM 001-047_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:16
 learning, where they protect your sumed two or more weekly servings
brain cells from oxidative damage, of anthocyanin-rich foods, particu-
improve communication between larly blueberries, reduced their risk of
those cells, and reduce inflammation. diabetes by 23 percent compared to
Indeed, blueberries just might be those who consumed less than one
the fountain of youth for an aging serving per month.
brain. In a study published in 2011, So adding just 2 or more cups
researchers at the University of (290 g or more) of blueberries to
Houston found that rats following your diet each week may slash your
y a one- or two-month blueberry-en- diabetes risk by nearly a quarter.
riched diet had better memory scores
than those on a nutritionally com-
y plete control diet. In fact, researchers
found that the short-term addition
of blueberries to the diet not only
prevented memory impairment but
at reversed it. PUTTING IT INTO PRACTICE
triple threat: blueberries Fresh blueberries are in season during the summer months—
fight Cancer, Heart typically from April to October, depending on where you live in
disease, and diabetes North America—and picking your own berries or buying locally
Not only do the polyphenols in during their peak season is one of the best ways to enjoy them.
blueberries give your brain a Fresh berries should be plump, firm, and coated with a white
boost, they also help fight chronic protective powder known as their bloom. For optimal freshness,
c disease. Polyphenol-rich blueberries store blueberries in the refrigerator and wash just prior to use.
appear to inhibit the growth and If you plan ahead, you can freeze the berries from your summer
proliferation of certain cancer harvest for use during the cold winter months. However, packaged
cells, including those of the mouth, frozen berries—preferably those that are organic and unsweetened—
prostate, breast, cervix, and colon. A are also highly convenient.
diet that includes blueberries may Fresh blueberries can be enjoyed alone or tossed into green salads,
also help lower blood pressure and fruit salads, smoothies, and warm bowls of rolled oats, amaranth, or
cholesterol and improve insulin quinoa. They also make nice additions to baked goods like home-
sensitivity—the latter of which means made pancakes, waffles, and muffins. When blueberries are out of
k your body can better regulate blood season, try adding a cup (155 g) or more of frozen berries to your
s sugar levels. In a study published smoothies for an antioxidant boost. These sweet berries blend well
- in the American Journal of Clinical with mildly tart açai berries and greens like spinach, kale, and
Nutrition in 2012, researchers at the dandelion greens—all superfoods in their own right.
Harvard School of Public Health
found that individuals who con-

super berries | 17

19/12 4:57 PM 001-047_29749.indd 17 12/19/12 4:57 PM

19/12 4:56 PM 001-047_29749.indd 17 12/19/12 4:56 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:17
 BLueBerry
oAtMeAL BowL
suPerFood KitChen tiP:
hold the milK
If you want to get a boost of
antioxidants from blueberries, I like to think of this oatmeal bowl as the all-American version
you may need to ditch the of the Brazilian breakfast bowl. It combines heart-healthy
dairy. In a study published in rolled oats with a generous serving—not just a sprinkle—of
2009, researchers found that high-antioxidant blueberries. Topped with omega-3 fatty
when subjects consumed
200 grams (about 7 ounces) acid–rich walnuts and potassium-rich banana slices, this dish
of blueberries with water, is a simple and nutritious way to start your day.
antioxidant absorption and
capacity (ability to scavenge
free radicals) increased. But
when they consumed the same 1½ cups (355 ml) water bring the water and salt to a boil in
amount of blueberries with Pinch of sea salt a small saucepan. stir in the oats and
whole milk, no such increases ¾ cup (60 g) rolled oats reduce the heat. simmer uncovered,
were seen. It appears that the stirring occasionally, until the oats are
1 cup (145 g) blueberries
antioxidants in blueberries tender, about 10 minutes. remove
have an affinity for milk ¼ teaspoon pure vanilla extract
from the heat and stir in the blueber-
proteins, thus reducing their ½ medium-size banana, sliced
ries and vanilla extract. transfer to a
antioxidant activity when the ¼ cup (30 g) raw walnuts, bowl and top with the sliced banana
two foods are eaten together. chopped and walnuts. drizzle with maple
So hold the milk and prepare Pure maple syrup, to syrup, if desired. serve warm.
your berry oatmeal bowls serve (optional)
(and other berry-based
Note: This recipe is gluten free if you choose to
dishes) with plain water or use gluten-free rolled oats. Although traditional
nondairy milk—like coconut oats don’t contain wheat, rye, or barley (all
or almond milk—for an of which contain gluten), they may become
contaminated with these gluten-containing
antioxidant boost. grains during cultivation and processing. For this
reason, if you are following a gluten-free diet,
consume only oats labeled “gluten free.”
Yield: 2 servings

18 | powerful plant-based superfoods

001-047_29749.indd 18 12/19/12 4:57 PM 001-047_297

001-047_29749.indd 18 12/19/12 4:56 PM 001-047_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:18
19/12 4:57 PM 001-047_29749.indd 19 12/19/12 4:57 PM
19/12 4:56 PM 001-047_29749.indd 19 12/19/12 4:56 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
#175 Dtp:204 Page:19
 cAMu cAMu Berry
Vitamin C–Rich Super Berry

did you Know?

w
Vitamin C won’t prevent a th
cold, but it can help treat su
it. Researchers have found co
that supplementing with th
vitamin C—as little as 200 m
milligrams daily—may shorten ch
the duration and lessen the a
severity of the common
th
cold. But here’s the caveat:
C
you need to be consuming
w
that amount on a daily basis;
th
simply increasing your intake
of vitamin C after your cold st
has already started seems to ca
have little to no effect. So eat o
plenty of vitamin C–rich foods v
every day, especially during o
cold and flu season, to keep m
your defenses strong. Two d
cups (290 g) of strawberries, Only recently have I started body an antioxidant boost during the
1 cup (150 g) of chopped experimenting with the exotic camu winter season—and all year long. in
red bell peppers, 2 large camu berry. Although I frequently b
oranges, or slightly less than consume the berries that grow in my Camu Camu berries C
¼ teaspoon of camu camu own backyard, New York’s long win- are nature’s Vitamin C h
powder all contain around ter months often leave me looking Camu camu berries are small, red in
200 milligrams of vitamin C. for options that extend beyond the re- berries that grow on tropical bushes In
gion. So in addition to buying bags of (Myrciaria dubia) in the flooded J
unsweetened, frozen organic berries, lowlands of the Amazon rain forest. te
I also reach for the dried powders Traditionally, these berries have been o
and frozen pulps of exotic berries used to support the immune system; a
for both diversity and nutrition. And fight cold and flu viruses; maintain T
when I discovered just how high in healthy eyes, gums, and skin; and d
vitamin C the camu camu berry was, strengthen body tissues like collagen, v
I thought it would make an excep- tendons, and ligaments. o
tional addition to the diet—especially Although there is little published w
during the winter months, when research on the health benefits of o
cold and flu season is at its peak. As this emerging super berry, we do re
it turns out, this tangy berry might know that it is an exceptionally good v
be just what you need to give your source of vitamin C, an essential o

20 | powerful plant-based superfoods

001-047_29749.indd 20 12/19/12 4:57 PM 001-047_297

001-047_29749.indd 20 12/19/12 4:56 PM 001-047_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:20
 water-soluble vitamin that assists in with camu camu juice significantly
the growth and repair of all body tis- decreased those markers. The findings
sues. This antioxidant helps produce suggested that in addition to vitamin
collagen, a structural component of C—or perhaps in spite of it—there are
the skin, blood vessels, tendons, liga- other nutrients in these berries that
ments, and bones; norepinephrine, a help exert its protective effects.
chemical that supports brain function; Camu camu berries appear to
and carnitine, a compound that helps be a good source of polyphenols,
the body turn fat into energy. Vitamin including ellagic acid and flavonoids
C is a potent antioxidant through like anthocyanin, which may help
which even small amounts can combat improve lipid profiles (including
the damaging effects of oxidative cholesterol and triglyceride levels)
stress on the body—and the camu and promote heart health. They
camu berry is reported to be one also contain smaller amounts of
of the richest known sources of cancer-fighting carotenoids with the
vitamin C in the world. One teaspoon majority—45 to 55 percent—in the
of camu camu powder contains form of lutein, which helps prevent
more than 1,000 percent of your age-related eye diseases like cata-
daily vitamin C needs. racts and macular degeneration.
he
inflammation-fighting
berry of the amazon
Camu camu berries appear to
have strong antioxidant and
inflammation-fighting activities. PUTTING IT INTO PRACTICE
In a study published in 2008 in the
Journal of Cardiology, researchers Fresh camu camu berries are hard to find outside of South America,
tested the effects of camu camu juice but bottled juices and dried powders are becoming increasingly
n on various markers of inflammation available at supermarkets and health food stores. The tart and
; and oxidative stress in male smokers. tangy berry powder can be added in small amounts—about ¼
Twenty subjects were given a daily to 1 teaspoon—to your favorite freshly pressed juices, blended
dose of either 1,050 milligrams of smoothies, and salad dressings for a boost of vitamin C and other
n, vitamin C or 70 milliliters (about 2 antioxidants. If you decide to purchase camu camu juice, read food
ounces, or ¼ cup) of camu camu juice, labels. Many juices contain a blend of tart camu camu berries and
which contained 1,050 milligrams cheaper, sweeter juices. Although they make the juice more palat-
of vitamin C. After seven days, able, they often deliver more sugar and fewer of camu camu berry’s
researchers found that although the health-promoting nutrients.
d vitamin C supplement had no effect
on inflammatory markers, treatment

super berries | 21

19/12 4:57 PM 001-047_29749.indd 21 12/19/12 4:57 PM

19/12 4:56 PM 001-047_29749.indd 21 12/19/12 4:56 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:21
 spinAch AnD strAwBerry sALAD
with orAnge cAMu Dressing

This simple salad incorporates several well-matched power foods.

One bunch of spinach has nearly 10 grams of blood-building iron—
55 to 125 percent of your daily needs—and the vitamin C in the
strawberries, orange juice, and camu camu powder enhances your
body’s ability to absorb that iron. Your body will also get a nice boost
of inflammation-fighting omega-3 fatty acids from the addition of
maple-glazed walnuts whose sweet flavor are a nice complement to
the tart and tangy dressing. Enjoy this salad in the spring—when
spinach and strawberries are in season—or any time of year.

For the Maple-Glazed Walnuts: to make the maple-glazed walnuts: preheat the oven
½ cup (60 g) raw walnuts, chopped to 325°f (170°c, or gas mark 3). Combine the walnuts,
1 tablespoon (20 g) pure maple syrup maple syrup, and sea salt in a small bowl. spread on a
Pinch of sea salt rimmed baking sheet and toast on the center rack of
oven for about 10 minutes, stirring occasionally. the
For the dressing:
nuts will turn golden brown when done. let cool com-
1 tablespoon (15 ml) balsamic vinegar
pletely before adding to the salad.
1 teaspoon pure maple syrup
1 small clove garlic, crushed to make the dressing: Combine the vinegar, maple
½ teaspoon orange zest syrup, garlic, orange zest, and camu camu powder.
¼ teaspoon camu camu powder whisk in the olive oil and season with salt and freshly
3 tablespoons (45 ml) extra-virgin olive oil ground pepper, to taste.
Sea salt and freshly ground pepper, to taste
to make the salad: place the spinach, strawberries,
For the Salad:
and cooled maple-glazed walnuts in a large serving
6 to 8 cups (180 to 240 g) loosely packed fresh spinach
bowl. toss gently with the dressing until well coated.
2 cups (340 g) hulled and sliced fresh strawberries

Yield: 4 to 6 servings

22 | powerful plant-based superfoods

001-047_29749.indd 22 12/19/12 4:57 PM 001-047_C6

001-047_29749.indd 22 12/19/12 4:56 PM 001-047_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:22
D

st

19/12 4:57 PM 001-047_C68317.indd 23 1/15/13 11:32 AM

19/12 4:56 PM 001-047_29749.indd 23 12/19/12 4:56 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
01-C68317(225) #175 Dtp:204 Page:23
 crAnBerry
Infection-Fighting Super Berry

did you Know?

You can get an antioxidant th
boost from all forms of b
cranberries. Researchers p
have found that 8 ounces fr
(235 ml) of 25 percent w
cranberry juice cocktail, a
1½ cups (150 g) of fresh or th
frozen cranberries, 1 ounce
H
(28 g) of dried cranberries,
w
and ½ cup (139 g) of
to
cranberry sauce all have the
u
same level of antioxidants—
and infection-fighting power. a
So eat—and drink—up for
good health! Cranberries are often associated source of a group of flavonoids re
with Thanksgiving—at least for those called proanthocyanidins, which are cr
of us living in the United States. But thought to be the force behind this p
sPotlight: ellAgiC ACid this super berry can—and should—be berry’s unique ability to prevent bac- a
Ellagic acid is a polyphenol enjoyed year-round. One of three com- terial infections. Rather than destroy th
that has potent antioxidant mercially grown fruits native to North harmful bacteria, these beneficial g
activity. It appears to play America (along with blueberries and compounds prevent bacteria from li
an important role in heart Concord grapes), cranberries are the adhering to the walls of various ju
disease but is probably best small, red berries of low-growing, tissues and organs like the bladder, w
known for its cancer-fighting woody perennial plants (Vaccinium stomach, teeth, and gums. a
potential. Cell studies have macrocarpon) that are cultivated on Indeed, eating cranberries may
found that ellagic acid may more than 40,000 acres across the decrease your risk of urinary tract infec- C
induce cell death in cancer northern United States and Canada. tions. The proanthocyanidins in these H
cells and help eliminate The cranberry has a long history of super berries help keep bacteria like T
cancer-causing substances use as food and medicine, and with Escherichia coli from sticking to the cr
from the body. Good sources research documenting its beneficial bladder walls—and they even appear to p
of ellagic acid include roles in everything from heart disease act on strains of bacteria that are resis- n
berries like cranberries, and cancer to urinary tract infections tant to traditional antibiotic treatments. b
strawberries, and raspberries;
and ulcers, this little red berry is a The beneficial effects of cranberries in
pomegranates; and nuts
modern-day power food. appear to be greatest in women with ri
like walnuts and pecans.
recurrent urinary tract infections, and (“
the berry with researchers have found that drinking H
bacteria-blocking power just one cup (235 ml) of cranberry juice p
Cranberries are an infection-fighting is enough to keep harmful bacteria at th
super berry. They are an excellent bay for up to ten hours. h

24 | powerful plant-based superfoods

001-047_29749.indd 24 12/19/12 4:57 PM 001-047_297

001-047_29749.indd 24 12/19/12 4:56 PM 001-047_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:24
 The infection-fighting power of cancer, researchers have found that
the cranberry is not limited to the cranberry extracts can reduce the
bladder. In the mouth, the beneficial growth and proliferation of certain
proanthocyanidins prevent bacteria cancer cells, including those of the
from adhering to the teeth and gums, breast, colon, lung, and prostate.
where they can cause gum disease
and cavities. And in the stomach,
these beneficial compounds keep
Helicobacter pylori, a bacterium
whose presence in the gut is known
to be a major risk factor for both
ulcers and stomach cancer, from
adhering to the stomach wall.
In a study published in 2007,
researchers looked at the effects of
cranberry juice on patients with H.
pylori infections. In conjunction with PUTTING IT INTO PRACTICE
- antibiotic treatment, they found that
y the eradication rate of H. pylori was Cranberries are harvested between September and October in
greater in females receiving 250 milli- North America, and fresh berries are typically available from early fall
liters (about 8½ ounces) of cranberry through December. When fresh cranberries are not in season, look
juice twice daily compared to those for unsweetened, frozen, or dried cranberries in your supermarket
who received a placebo beverage and or health food store. Although fresh and frozen berries are generally
antibiotics or antibiotics alone. too tart to be consumed alone, they make great additions to smooth-
ies that include sweeter fruits and can be heated and cooked into
c- Cranberries Keep the Heart sauces. Dried cranberries can be sprinkled onto warm bowls of oats,
Healthy and fight Cancer amaranth, or quinoa; baked into muffins and breads; or tossed onto
The combination of polyphenols in green salads and steamed vegetables.
cranberries, including flavonoids like Unsweetened and sweetened cranberry juices, the latter of which
o proanthocyanidins and nonflavo- is often called cranberry juice cocktail, are other options for getting
noids like ellagic acid, gives this little an antioxidant boost of this superfood. However, cranberry juice
s. berry its strong antioxidant and anti- cocktail packs a whopping 30 grams of sugar per cup, so I don’t rec-
inflammatory properties. Cranber- ommend it. Instead, trying putting a splash—around 2 ounces or
ries may help reduce total and LDL ¼ cup (60 ml)—of 100 percent pure, unsweetened cranberry juice
(“bad”) cholesterol levels, improve into a freshly pressed juice, smoothie, or glass of sparkling water for
HDL (“good”) cholesterol levels, and an antioxidant-rich beverage. You will get a similar dose of beneficial
e prevent atherosclerosis (hardening of antioxidants with far less sugar—4 to 8 grams.
the arteries)—all important factors in
heart disease. And when it comes to

super berries | 25

19/12 4:57 PM 001-047_29749.indd 25 12/19/12 4:57 PM

19/12 4:56 PM 001-047_29749.indd 25 12/19/12 4:56 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:25
 crAnBerry-
BLueBerry sAuce

This thick and tart-sweet cranberry sauce is a modified version of

the recipe my mom made when I was growing up. By combining tart
cranberries with sweet blueberries, I was able to use less than half the
amount of sugar originally used in this recipe, while substituting pure,
mineral-rich maple syrup for brown and white sugars. Enjoy this zesty
sauce alone as a side dish or topped on warm bowls of cereal, whole-
grain toast, sweet potatoes, or winter squash.

4 cups (400 g) fresh or frozen Combine the cranberries and blueberries,

cranberries maple syrup, and orange juice in a large
2 cups (290 g) fresh or frozen saucepan. bring to a boil, reduce the
blueberries heat, and simmer uncovered, stirring
½ cup (160 g) pure maple syrup occasionally, until the berries burst, 8 to
3 tablespoons (45 ml) freshly 10 minutes (longer for frozen berries
squeezed orange juice and shorter for fresh). remove from
1 teaspoon orange zest the heat, add the orange zest and cin-
namon, and stir to combine. the sauce
Pinch of ground cinnamon
will thicken as it cools. let cool at room
temperature before serving. refrigerate
if preparing in advance.
Yield: 4 to 6 servings

26 | powerful plant-based superfoods

001-047_29749.indd 26 12/19/12 4:57 PM 001-047_297

001-047_29749.indd 26 12/19/12 4:56 PM 001-047_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:26
e
e,
y

19/12 4:57 PM 001-047_29749.indd 27 12/19/12 4:57 PM

19/12 4:56 PM 001-047_29749.indd 27 12/19/12 4:56 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
#175 Dtp:204 Page:27
 goji Berry
Super Berry for Vitality

did you Know?

ha
You can eat your sunscreen fa
(well, sort of). Topical se
sunscreens protect your st
skin from sun damage, such he
as wrinkles, sun spots, and en
skin cancer. And eating
w
antioxidant-rich foods—like
Goji berries, also known as protein complexes, also known
goji berries—can also help
wolfberries, are the bright red-orange as LBP. Consisting of long chains Jo
boost your skin’s defenses.
berries from a deciduous shrub of sugars and amino acids, these N
In a study published in 2010,
researchers at the University (Lycium barbarum) that is native to complexes have potent antioxidant, th
of Sydney found that when China. They have been used for thou- anti-inflammatory, and antiaging ov
mice drank 5 percent goji sands of years to promote health and properties. They help protect the iz
berry juice, the antioxidant longevity. In fact, traditional Chinese organs of the body—including the st
activity in their skin increased medicine practitioners have long eyes, brain, and liver—from the dam- co
and the damaging effects used them to treat diabetes and high aging effects of oxidative stress. And 12
of exposure to ultraviolet blood pressure; maintain eye health; they also appear to play an important re
rays—including inflammation nourish the liver and kidneys; and role in immune function. bo
from sunburn—were reduced. enhance energy, stamina, and sexual The LBP complexes are power- by
In addition to goji berries, performance. Today, goji berries are ful immune boosters that may help th
quercetin-rich apples and enjoying exploding popularity due increase the activity of the body’s ap
onions, curcumin-packed to similar modern-day claims. And, white blood cells, including the mac- in
turmeric, selenium-rich indeed, a growing body of research rophages, T cells, and natural killer co
Brazil nuts, and resveratrol- is discovering that this super berry cells—all of which protect the body ou
containing red wine and just might give your body, health, and from infection and foreign invad- In
grapes all have sun- and even your sex life a super boost. ers. In fact, researchers have found su
skin-protecting antioxidants. that LBP extracts of goji berries—in of
packed with addition to other active compounds pe
immune-Supporting and within the berry—can actually trig- w
Cancer-fighting Complexes ger the self-destruction of leukemia
Goji berries are a rich source of and breast, prostate, colon, and liver l
vitamins C and E and carotenoids cancer cells, among others. G
like beta-carotene and lycopene. us
They even contain small amounts of Goji: the Go-to berry an
beneficial polyphenols like flavo- for a Metabolism boost fo
noids and ellagic acid. But probably Goji berries have long been used to be
one of the most important and active promote vitality, energy, and stamina. su
constituents of goji berries are the And in some human studies, subjects bo
Lycium barbarum polysaccharide- consuming goji berries and their juices m

28 | powerful plant-based superfoods

001-047_29749.indd 28 12/19/12 4:57 PM 001-047_297

001-047_29749.indd 28 12/19/12 4:56 PM 001-047_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:28
 have reported better digestion, less motility, and exert a protective effect
fatigue and stress, and an improved on male reproductive organs. In a
sense of well-being. Several animal study published in 2012, researchers
studies suggest that goji berries may from China looked at the effects of goji
help increase metabolism, improve berries on sexual performance in rats
energy levels, and even reduce body fed daily extracts of LBP over a twenty-
weight gains. one-day period. They found that rats
In a study published in 2011 in the consuming LBP extracts experienced
Journal of the American College of enhanced sexual behavior, including
Nutrition, researchers looked at improved sexual interest, performance,
the effects of goji berries in healthy and increased frequency of ejaculation,
overweight adults in two small random- among other factors. The extracts also
ized, double-blind, placebo-controlled helped prevent low sex drive following
studies. They found that subjects who the administration of certain steroids
consumed a single dose of 30, 60, or likely to cause sexual inhibition. So if
d 120 milliliters—about 1, 2, and 4 ounces, you are looking to give your sex life a
nt respectively—of a goji berry–based juice boost, goji berries may be a welcome
boosted their metabolic rate after meals addition in the kitchen—and bedroom.
by as much as 10 percent compared to
the placebo group. And the effects
appeared to be dose dependent, mean-
- ing that the more goji berry juice they
consumed—up to 120 milliliters (4 PUTTING IT INTO PRACTICE
ounces, or ½ cup)—the better the results.
In addition, researchers found that You can find goji berries in most supermarkets and health food
subjects who consumed 120 milliliters stores in the form of whole dried berries, dried powders, and juices.
of goji berry juice over a fourteen-day I recommend dried goji berries over powders or juices. In addition
period experienced reductions in their to their beneficial antioxidants, a 2-ounce (55 g) serving of these
waist circumference. mildly sweet berries provides about 8 grams of protein (more than
an egg) and 6 grams of dietary fiber—two nutrients you won’t find
libido-boosting berry in a bottled juice or powder.
Goji berries also have a long history of The soft and chewy, raisinlike texture of dried goji berries make
use for enhancing sexual performance them perfect for snacking on alone or blending into soups and
and fertility. A few animal studies have smoothies. They also make a great addition to homemade trail mixes
found that extracts of LBP from goji (my favorite combination is a simple mix of goji berries, cashews,
berries—the same complexes that help pumpkin seeds, and cacao nibs), hot and cold cereals, and
support immune function—may also green salads.
boost libido, improve sexual perfor-
mance, increase sperm quantity and

super berries | 29

19/12 4:57 PM 001-047_29749.indd 29 12/19/12 4:57 PM

19/12 4:56 PM 001-047_29749.indd 29 12/19/12 4:56 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:29
 cArrot-goji
Carrot-Goji
Berry soup
Soup

When I was living and working in Washington, D.C., I often made

treks to my P Street Whole Foods Market to pick up my favorite
carrot-ginger soup. Little did I realize just how simple this soup was
to create at home—and just how tasty it would be with one small
addition: goji berries. The carrots and goji berries in this creamy
soup are packed with immune-boosting vitamins A and C and add
a hint of sweetness to this dish, while freshly grated ginger gives
it an inflammation-fighting and subtly spicy boost.

1 tablespoon (14 g) coconut oil warm the coconut oil in a large pot over
1 medium-size onion, chopped medium heat. add the onion and ginger
1 tablespoon (8 g) grated fresh and sauté until the onion is soft, about 3
ginger minutes. add the carrots and vegetable
8 to 10 medium-size carrots, peeled stock. bring to a boil, reduce the heat,
and sliced thinly and simmer, covered, until the carrots
6 cups (1.4 L) vegetable stock are soft, about 30 minutes. remove
from the heat and add the goji berries
½ cup (45 g) dried goji berries
and salt and pepper, to taste. using an
Sea salt and freshly-ground immersion blender, purée the soup until
pepper, to taste
it is smooth. (If you do not have an im-
mersion blender, allow the soup to cool,
purée in small batches in a high-speed
blender, and return to the stockpot.)
Cover the soup and warm over low heat
until ready to serve. Individual bowls of
soup can be garnished with a sprinkle of
Yield: 6 to 8 servings whole, dried goji berries.

30 | powerful plant-based superfoods

001-047_C68317.indd 30 1/15/13 11:26 AM 001-047_C6

001-047_C68317.indd 30 1/15/13 11:21 AM 001-047_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:30
5/13 11:26 AM 001-047_C68317.indd 31 1/15/13 12:25 PM
5/13 11:21 AM 001-047_29749.indd 31 12/19/12 4:56 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
01-C68317(225) #175 Dtp:204 Page:31
 goLDenBerry
Nature’s Sweet-Tart Super Berry

sPotlight: VitAmin A
le
Vitamin A is a fat-soluble
vitamin with strong B
antioxidant activity. It helps im
boost the immune system, ad
protects vision, and plays he
an important role in bone ar
growth, cell function, and th
reproduction. Vitamin
tu
A from plant foods is in
en
the form of provitamin
A carotenoids, which
pr
include beta-carotene,
alpha-carotene, and beta- sl
cryptoxanthin. These th
compounds are converted a
into vitamin A in the body, ou
and good sources include fu
leafy green vegetables like pr
spinach and kale, as well as th
orange and yellow foods pe
like carrots, sweet potatoes, T
cantaloupe, and—you Goldenberries, also known as nutritional and medicinal properties (s
guessed it—goldenberries. Incan berries or cape gooseberries, of this little tart berry, making it an ke
are the yellow-orange berries of increasingly popular fruit through- un
a small perennial shrub (Physalis out Europe, the United States, and an
peruviana) native to South America. around the world.
These plants grow wild throughout a
various parts of the Andes and have Goldenberries Keep G
a long history of use in folk medicine, You active and Moving H
including the treatment of cancer, Goldenberries have been touted as G
hepatitis, dermatitis, asthma, malaria, a superfood for energy and weight. an
rheumatism, and other conditions. In- Back in 2011, Mehmet Oz, M.D., th
terestingly, in traditional Colombian included goldenberries as one of “Dr. in
medicine, goldenberry juice has been Oz’s 3 Breakthrough Belly Blasters” eff
used as a topical eye remedy for the because of its rich content of B vita- to
treatment of pterygium, a condition mins. I don’t know for sure if these of
that can lead to vision loss and blind- little berries can blast through belly fa
ness. Indeed, researchers are just fat, but they certainly contain the go
beginning to uncover the beneficial nutrients you need to support energy yo

32 | powerful plant-based superfoods

001-047_C68317.indd 32 1/15/13 11:33 AM 001-047_297

001-047_29749.indd 32 12/19/12 4:56 PM 001-047_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:32
 levels and reduce belly bloat. Researchers have also identfied
Goldenberries’ stress-reducing a group of natural steroidal com-
B-complex vitamins help support the pounds in goldenberries called
immune system, nervous system, and withanolides, which appear to have
adrenal glands, the latter of which strong anticancer activities. In cell
helps regulate metabolism. And they studies, phytochemical-rich extracts
are key factors in helping you unlock of goldenberries have been found to
the energy from the food you eat— inhibit the growth and proliferation
turning every meal and snack into of certain cancers, including those
energy your body can use. of the lungs, liver, and breast. And in
Goldenberries are also rich in a study published in 2010, research-
protein and fiber, both of which help ers found that a specific withanolide
slow the release of its sugars into in goldenberries, 4beta-Hydroxywith-
the bloodstream, providing you with anolide E (4beta-HWE), was able to
a steady supply of energy. A single stop the growth of lung cancer cells
ounce of dried berries (a small hand- by damaging their genetic material
ful [8 g]) contains about 2 grams of and causing them to self-destruct—all
protein and 3 grams of dietary fiber, without affecting healthy lung cells.
the latter of which meets about 10
percent of your daily fiber needs.
They help keep you fuller longer
s (so you are less likely to overeat) and
keep the bowels moving (preventing
uncomfortable stomach bloating
and distention).

active Compounds in PUTTING IT INTO PRACTICE

Goldenberries May
Help fight Cancer Goldenberries can be enjoyed in both their fresh and dried forms,
Goldenberries contain antioxidant and although fresh berries are not common outside of South
and anti-inflammatory compounds America, dried berries can be purchased at most supermarkets and
that protect tissues and organs health food stores. Dried goldenberries have a sweet-tart flavor and
r. in the body from the damaging slightly tougher texture than that of a raisin. They can be enjoyed
effects of free radicals and exposure alone as a snack or mixed into homemade trail mixes, cereals, or
to toxins. They are a good source salads. Try adding a serving of this super berry—¼ cup (30 g) dried—
of antioxidant vitamins C and A; in to your diet for a boost of cancer-fighting compounds and energy-
fact, a 1-ounce (28 g) serving of dried producing B-complex vitamins.
goldenberries meets nearly half of
y your daily vitamin A needs.

super berries | 33

5/13 11:33 AM 001-047_29749.indd 33 12/20/12 10:19 AM

19/12 4:56 PM 001-047_29749.indd 33 12/19/12 4:56 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:33
 AppLe AnD FenneL sALAD
with goLDenBerries
suPerFood KitChen tiP:
don’t Peel your APPles
The humble apple is an often
overlooked power food that One of my favorite juice combinations is fennel and apple
is a rich source of cancer- with just a sprinkle of cinnamon on top. In this simple salad,
fighting phytochemicals. those favorites are merged into a delicious dish that combines
But did you know that the bloat-reducing power of fennel with fiber-rich apples,
when you peel an apple,
you discard some of these
almonds, goldenberries, and whole flaxseeds. Enjoy for break-
important compounds? In fast—or any time of day.
a study published in 2008,
researchers at Cornell
University identified more
than a dozen compounds 2 apples, cored and sliced place all the ingredients except the
in apple peels (including 1bulb fennel, chopped goldenberries in a food processor
triterpenoids, flavonoids, and ¼ cup (36 g) raw almonds and pulse into a coarse mixture.
other phytochemicals) that transfer to a bowl, stir in the gold-
1tablespoon (15 ml) freshly
can inhibit or destroy certain enberries, and serve.
squeezed lemon juice
cancer cells. So enjoy fresh
apples with their skins—and 1 tablespoon (12 g) whole flaxseeds
get ready to soak up their ¼ teaspoon ground cinnamon
health-giving power. ½ cup (60 g) dried goldenberries

Yield: 2 to 3 servings

34 | powerful plant-based superfoods

001-047_29749.indd 34 12/19/12 4:58 PM 001-047_C6

001-047_29749.indd 34 12/19/12 4:56 PM 001-047_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:34
es

19/12 4:58 PM 001-047_C68317.indd 35 1/15/13 11:33 AM

19/12 4:56 PM 001-047_29749.indd 35 12/19/12 4:56 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
01-C68317(225) #175 Dtp:204 Page:35
 MAqui Berry
Super Antioxidant-Rich Berry

did you Know?

be
Berries may help you stay fr
slim. In the body, fat cells a
can increase in both size tr
and number, and over time, re
this can lead to obesity. But bl
several studies have found
of
that the polyphenols in
berries seem to interfere with
he
the pathways involved in the
pr
growth and development
of fat cells. In cell studies, ni
they appear to reduce be
inflammation, prevent fat aç
deposition (to keep existing Re
fat cells from getting bigger), be
and inhibit the production of ro
new fat cells (to keep them m
from increasing in number). bl
Although it’s hard to say to
whether the results of a cell ve
study would have the same South American fruits are becoming striking levels of antioxidants make it tr
effect in the body, loading increasingly popular as researchers a superfood to watch.
up on berries and other begin to uncover their impressive
polyphenol-rich foods— levels of antioxidants and potential free radical- and
like pomegranates, grapes, health benefits—and the maqui berry fat-fighting fruit
and green tea—may be is no exception. Sometimes referred In a study published in 2012,
good for your health and to as the Chilean blackberry, maqui researchers at the University of
your waistline. berries are the small purple berries Chile looked at the antioxidant
of the fruit-bearing shrub Aristote- levels of twenty-seven fruits pro-
lia chilensis. It grows abundantly duced and consumed in the south
throughout the Patagonia region of Andes region of South America. The
southern Chile, where it is harvested fruits were ranked according to their
by the indigenous Mapuche Indian oxygen radical absorbance capacity
tribes. Maqui berries—and their (ORAC) values, which are simply a
leaves—have long been used to treat measure of their antioxidant capacity
conditions ranging from ulcers and (how well they can scavenge cell-
diarrhea to sore throat and fever. And damaging free radicals in laboratory
today, researchers are just beginning studies). Although all berries in the
to take interest in this berry whose study came out on top, the maqui

36 | powerful plant-based superfoods

001-047_29749.indd 36 12/19/12 4:58 PM 001-047_297

001-047_29749.indd 36 12/19/12 4:56 PM 001-047_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:36
 did you Know?
berry ranked second among all even found that a main anthocyanin
fruits. In fact, the maqui berry had in the maqui berry, delphinidin- In May 2012, the U.S.
a greater ORAC score than three 3-glucoside, may help regulate blood Department of Agriculture
traditionally grown berries of the sugars—an important factor for those removed its ORAC Database
region (blueberries, raspberries, and with diabetes. for Selected Foods, in part
blackberries) and one native berry Maqui berries, like other citing that “ORAC values
are routinely misused by
of the region (murtilla berry). antioxidant-rich foods, may also
food and dietary supplement
Maqui berries are high in play a future role in the management
manufacturing companies
heart-healthy flavonoids, including of obesity. In a study published in
to promote their products.”
proanthocyanidins and anthocya- 2010, University of Illinois researchers
Although I think ORAC
nins, the latter of which give these looked at the effects of polyphenol- values can be useful, they
berries—as well as blueberries and rich extracts of maqui berries and a are just one of many factors
açai berries—their deep purple color. type of South American blueberry to consider when evaluating
Research suggests that the maqui (Vaccinium floribundum) on fat cells. the potential health benefits
berry may help prevent atheroscle- They found that extracts of these of a food. There are
rosis and its high levels of flavonoids berries reduced inflammation in fat many active compounds
may help reduce inflammation in cells and inhibited the accumulation in food—in addition to
blood vessels, act as natural vasodila- of fat by 4 to 11 percent in mature antioxidants—that provide
tors (they relax and widen the blood fat cells and by 6 to 38 percent in nutritional value, and a higher
vessels), and lower cholesterol and developing fat cells. ORAC value of one food
it triglyceride levels. A few studies have does not necessarily mean
that it is superior to foods
with lower ORAC values.
My advice? Don’t believe
the marketing hype or rely
on ORAC values alone
when deciding what to eat.
Instead, fill your plate with an
PUTTING IT INTO PRACTICE abundance of plant-based
superfoods that include an
array of antioxidant and
he Maqui berry powders and juices are becoming more widely
non-antioxidant compounds
ir available in supermarkets and health food stores. Maqui berry powder
that work synergistically to
y has a mild flavor and a teaspoon or two can be easily blended into
support good health.
smoothies or sprinkled on warm bowls of oatmeal, amaranth, or quinoa.
You can also add a splash—about 2 ounces (¼ cup [60 ml])—of 100
percent, pure maqui berry juice to your freshly pressed juices, blended
y smoothies, or sparkling water for an antioxidant boost.

super berries | 37

19/12 4:58 PM 001-047_29749.indd 37 12/19/12 4:58 PM

19/12 4:56 PM 001-047_29749.indd 37 12/19/12 4:56 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:37
 MAqui Berry
LiMeADe
did you Know?
Most of the beverages in this
book yield 3 to 5 cups (700
This maqui berry limeade is subtly sweet and highly refreshing.
to 1,140 ml)—enough for
two 12- to 20-ounce (355 to The combination of potassium- and magnesium-rich coconut
570 g) servings of a fresh juice water and antioxidant-rich maqui berries make it the perfect
or smoothie. How much liquid beverage for hydrating, replenishing electrolytes, and boosting
each recipe yields depends antioxidants following a hard workout or on a hot summer day.
on the size of the fruits
and vegetables used (your
medium-size cucumber may
be much larger than mine)
and how fresh those fruits and
vegetables are (more juice 3 cups (700 ml) blend all the ingredients in a
can be extracted from fresher coconut water, chilled high-speed blender. pour over
fruits and veggies). But in Juice of 2 limes ice and garnish with a few lime
general, you can expect two (or more for flavor) slices, if desired. if making a large
generous servings for each 1 tablespoon (20 g) batch, store in a tightly lidded glass
juice and smoothie recipe agave syrup pitcher in the refrigerator for up to
in this book. And although 1 tablespoon (8 g) three days. shake before serving, as
it is best to drink freshly maqui berry powder the maqui berry powder will settle
pressed juices and smoothies to the bottom.
Lime slices, for
right away, unless otherwise
garnish (optional)
specified, you can store any
extra in the refrigerator in a
tightly lidded container (I like
to use Ball mason jars) for up
to twenty-four hours.

Yield: 2 servings

38 | powerful plant-based superfoods

001-047_29749.indd 38 12/19/12 4:58 PM 001-047_297

001-047_29749.indd 38 12/19/12 4:56 PM 001-047_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:38
g.
t

19/12 4:58 PM 001-047_29749.indd 39 12/19/12 4:58 PM

19/12 4:56 PM 001-047_29749.indd 39 12/19/12 4:56 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
#175 Dtp:204 Page:39
 MuLBerry
Heart-Healthy Super Berry

sPotlight: PolyPhenols
Polyphenols are a broad re
class of phytochemicals that a
include both nonflavonoids di
(like the ellagic acid found in T
cranberries) and flavonoids en
(like the anthocyanins in to
berries and catechins in ex
green tea). They have a
tr
protective effect on the
("
heart, anticancer properties,
in
and may even play a role
le
in maintaining a healthy
weight (in cell studies, they th
appear to help break down an
the fat stored in fat cells Mulberries are the berrylike fruits Super berry for ut
and stop the production of the Morus genus of deciduous Super Heart Health of
of new fat cells). You can trees, of which there are an estimated Mulberries are a rich source of di
increase your intake of twenty-four different species and one heart-healthy polyphenols, includ- ot
beneficial polyphenols by hundred known varieties. ing resveratrol, an antioxidant found
consuming more berries (like Botanically, the mulberry is not a in grapes and other berries, and ou
mulberries), grapes, green true berry; it is a collective fruit that flavonoids like anthocyanins and vi
tea, and even dark chocolate. is formed from a mass of flowers, like quercetin. In fact, like the açai berry, ir
the pineapple. Mulberries are grown the majority of beneficial polyphe- in
throughout the world, including Asia, nols in mulberries—particularly a
Europe, North and South America, black mulberries (Morus nigra)—are ta
and Africa; I enjoy eating fresh anthocyanins, which not only give he
mulberries straight from the trees the fresh berry its dark color but ri
here in New York. also help keep your blood vessels po
All parts of the tree—including the healthy. These compounds reduce ha
leaves, bark, branches, and fruits— inflammation in blood vessels, act as (2
are high in antioxidants, and today, natural vasodilators (they help relax ha
researchers are finding that these and widen the blood vessels), and yo
edible berries may play a role in may lower your risk of atherosclero-
promoting heart health, preventing sis (hardening of the arteries). The in
cancer, and age-proofing your brain. anthocyanin-rich extracts from mul- b
Indeed, the mulberry is becoming an berries, along with other polyphenols, f
increasingly popular superfood for may also help lower blood cholesterol T
optimal health and vitality. and triglyceride levels—two important m
markers for heart disease. m

40 | powerful plant-based superfoods

001-047_29749.indd 40 12/19/12 4:58 PM 001-047_297

001-047_29749.indd 40 12/19/12 4:56 PM 001-047_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:40
 In a study published in 2010, in organs like the liver and brain.
researchers looked at the effects of Animal studies have shown that mul-
a 5 or 10 percent mulberry-enriched berry extracts can improve memory
diet on the blood lipid levels of rats. and learning, and researchers believe
They found that rats fed mulberry- that the protective antioxidants in
enriched, high-fat diets (as opposed mulberries—like those in blueberries—
to mulberry-enriched, “normal” diets) may help prevent age-related diseases
experienced significant decreases in of the brain, including Alzheimer’s and
triglyceride, total cholesterol, and LDL Parkinson’s disease.
("bad") cholesterol levels, as well as Mulberries also appear to have
increases in HDL ("good") cholesterol some cancer-fighting activity, and cell
levels. Researchers also noticed that studies have found that their extracts
the antioxidant activity in their blood can trigger cell death in certain cancer-
and livers increased, and they attrib- ous cells like glioma cells, which are
uted these findings to the combination commonly found in the brain. They
of nutrients in mulberries, including may also inhibit the spreading of some
dietary fiber, flavonoids, vitamins, and cancer cells like those of the skin.
other compounds. Researchers attribute much of their
d Indeed, mulberries contain numer- anticancer activity to their rich content
ous vitamins and minerals, including of anthocyanins, though it is likely that
vitamin C, calcium, magnesium, and numerous beneficial antioxidants and
iron. The most predominant mineral phytochemicals are involved.
in mulberries appears to be potassium,
a nutrient that is essential for main-
taining normal electrical activity of the
heart. One cup (125 g) of fresh mulber-
ries boasts around 270 milligrams of PUTTING IT INTO PRACTICE
potassium, more than the amount in
half of a banana. And a single ounce Fresh mulberries are typically harvested in the late spring. These
s (28 g) of dried mulberries—just a small plump, juicy, and sweet berries make great additions to smoothies
handful—meets nearly 10 percent of and salads and can be incorporated into most baked goods or used
your daily calcium needs. to make jams and sauces. When fresh mulberries are not in season,
dried mulberries are a convenient option, and you can find these
inflammation-reducing sweet and chewy berries in most supermarkets and health food stores.
berry with Cancer- Enjoy them alone as a snack or add to cereals, granolas, and home-
s, fighting potential made trail mixes. The dried berries can also be used in baked goods
ol The heart-protecting anthocyanins in and desserts in place of other dried fruits, for an antioxidant boost.
nt mulberries also help reduce inflam-
mation and boost antioxidant activity

super berries | 41

19/12 4:58 PM 001-047_29749.indd 41 12/19/12 4:58 PM

19/12 4:56 PM 001-047_29749.indd 41 12/19/12 4:56 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:41
 MuLBerry
chews

“Dense,” “sweet,” and “chewy” are three words that best

describe these nutritious energy bites. The combination of
naturally sweet mulberries and dates along with protein-rich
hemp seeds make them a perfect go-to snack. Bring them
on long walks, hikes, or bike rides for a natural energy boost.

1 cup (120 g) dried mulberries put the mulberries in a food proces-

1 cup (about 10 to 12, or 178 g) sor and process into a coarse meal.
pitted dates add the dates and process until a
4 tablespoons (30 g) hemp slightly sticky mixture forms. if the
seeds, divided mixture appears too dry, add one
1 teaspoon lemon zest to two more dates and process.
if the mixture is too sticky, add a
tablespoon (8 g) of mulberries and
process. transfer the mixture to
a medium-size bowl. add lemon
zest and 2 tablespoons (15 g) of
the hemp seeds and mix until well
combined and evenly distributed
(you may need to use your hands).
roll into tablespoon-size (15 g)
balls and dredge in the remaining
hemp seeds to coat. store at room
temperature for up to 3 days, refrig-
erate for up to 1 week, or freeze for
long-term storage.
Yield: 12 to 15 chews

42 | powerful plant-based superfoods

001-047_29749.indd 42 12/19/12 4:58 PM 001-047_297

001-047_29749.indd 42 12/19/12 4:56 PM 001-047_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:42
19/12 4:58 PM 001-047_29749.indd 43 12/19/12 4:58 PM
19/12 4:56 PM 001-047_29749.indd 43 12/19/12 4:56 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
#175 Dtp:204 Page:43
 seA Buckthorn Berry
Nature’s Multivitamin

did you Know?

Vitamin C–rich foods like sea
pr
buckthorn and camu camu
U
berries may help you burn
th
more fat when you work out.
Vitamin C helps synthesize an
carnitine, a compound that pa
turns fat into energy, and bu
getting enough vitamin C in ac
your diet may help you burn Sea buckthorn berries are the are thought to be one of the most sk
more body fat when you antioxidant-rich, anti-inflammatory, concentrated sources of vitamin ar
exercise. That’s right, burn and immune-boosting berries of C, an antioxidant that helps boost he
more fat. In a study published a small, thorny deciduous shrub the immune system, speed wound pr
in 2006, researchers at Arizona (Hippophae rhamnoides) that grows healing, and promote the growth and
State University found that throughout Europe and Asia. These repair of body tissues. Researchers C
subjects with marginal vitamin tart, yellow-orange berries were have found that fresh berries can con- f
C status burned 25 percent less originally harvested in the Himalayas tain more than 100 milligrams of vita- A
fat per kilogram (2¼ pounds) and have been used for centuries as min C per ounce (28 g), meaning that sh
of body weight during a sixty- food and medicine to treat condi- a small handful will meet around 110 to
minute treadmill walk than did tions ranging from slow digestion to 130 percent of your daily needs. da
those with adequate vitamin C and ulcers to skin diseases and soft Sea buckthorn berries are a good th
status. And those who burned tissue injuries. Today, these berries source of minerals like potassium, he
less fat during exercise also are being studied for their potentially calcium, magnesium, and iron and to
became more fatigued—and beneficial role in the treatment of boast a pretty unique fatty acid profile. lik
you know when you get tired,
cancer, heart and liver diseases, and About 70 percent of the fat in sea
you will stop exercising. So
obesity and their healing effects on buckthorn berries is in the form of
eat vitamin C–rich foods—
the skin and digestive tract. Indeed, heart-healthy essential fats, including
like berries, peppers, and
sea buckthorn berries are reported the omega-6 linoleic acid and the
citrus fruits—every day to
support your workouts and to have more than 190 active com- omega-3 alpha-linolenic acid. They
your weight. pounds that play a protective role in also contain smaller amounts of
the body—inside and out—making palmitoleic acid (sometimes referred
them a superfood for optimal health. to as an omega-7 fatty acid), a mono-
unsaturated fat that has antimicrobial
nutrient-rich Super fruit properties and promotes healthy skin
for Health and Healing and wound healing. In fact, research-
Sea buckthorn berries have been ers have found that because these
called “nature’s multivitamin.” They berries are rich in beneficial fatty
are high in B-complex vitamins and acids, consuming them may help heal
vitamins A, C, E, and K. In fact, they damage along the intestinal tract and

44 | powerful plant-based superfoods

001-047_C68317.indd 44 1/15/13 11:33 AM 001-047_297

001-047_29749.indd 44 12/19/12 4:56 PM 001-047_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:44
 prevent constipation and ulcers. beta-carotene. Researchers have
Used topically, oils from sea buck- found that these phytochemical-rich
thorn berries and seeds help boost super berries and their juices can
antioxidants in the skin and reduce trigger cancer cells to self-destruct,
pain and inflammation caused by inhibiting the growth and prolifera-
burns (including sunburn), eczema, tion of leukemia and colon, prostate,
acne, atopic dermatitis, and other stomach, and skin cancers. And these
skin conditions. And because they same cancer-fighting compounds are
are high in vitamin C, they may also also good for the heart.
help prevent wrinkles and boost the The flavonoids in sea buckthorn
production of collagen. berries help prevent blood clots
d that may increase your risk of heart
Clot-busting, Cancer- attack and stroke. And the berry’s
n- fighting Super berry seeds are rich in a cholesterol-
a- Although some research has lowering compound called beta-
at shown that vitamin C contributes sitosterol, which may also help
0 to about 75 percent of the antioxi- regulate blood pressure and lower
dant activity in sea buckthorn juice, blood sugar and triglyceride levels—
these berries are also loaded with important factors in heart disease
heart-healthy, cancer-fighting phy- and diabetes.
tochemicals, including flavonoids
e. like quercetin and carotenoids like

PUTTING IT INTO PRACTICE

Sea buckthorn berries and their juice are quite tart. Although you can purchase
sea buckthorn berry juice in a blend of sweeter juices, which often include apple,
l pineapple, or grape, I recommend buying pure, 100 percent sea buckthorn berry
juice. Although it is tart, you can add a small amount—about 2 ounces (¼ cup
[60 ml])—to your own freshly pressed juices or blended smoothies. And those 2
ounces of juice will deliver almost 40 milligrams of vitamin C—45 to 55 percent of
your daily needs—without the excess sugar from bottled juice blends.
l

super berries | 45

5/13 11:33 AM 001-047_29749.indd 45 12/19/12 4:58 PM

19/12 4:56 PM 001-047_29749.indd 45 12/19/12 4:56 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:45
 seA Buckthorn
Berry sMoothie

This smoothie combines the sweet flavors of pineapple and

mango with the tartness of the sea buckthorn berry. Pineapple is
rich in bromelain, an enzyme known for its inflammation-reducing
properties, and mango is rich in immune-boosting antioxidant
vitamins A and C. When combined with sea buckthorn berry, these
power fruits create a superfood smoothie for health and healing.

1½ cups (355 ml) filtered water 1 cup (175 g) frozen

¼ cup (60 ml) sea buckthorn mango chunks
berry juice ½ teaspoon pure vanilla extract
1 cup (165 g) frozen ½ vanilla bean, scraped, or
pineapple chunks additional ½ teaspoon pure
vanilla extract

Combine all the ingredients in a high-speed blender and blend until smooth.

Yield: 2 servings

46 | powerful plant-based superfoods

001-047_C68317.indd 46 1/15/13 11:37 AM 001-047_297

001-047_29749.indd 46 12/19/12 4:56 PM 001-047_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:46
 suPerFood KitChen
tiP: Choosing
bottled JuiCes
I recommend choosing fresh
fruits and vegetables—with
their beneficial fiber, protein,
and enzymes—over bottled
juices. However, several of
the superfoods in this book
(for example, sea buckthorn
berries, mangosteen, and
noni) are most commonly sold
as bottled juices. Here are a
few guidelines for choosing
bottled juices:
1. Choose only 100 percent,
pure juice.
2. Add a small amount—1 to
2 ounces (28 to 60 ml) of a
juice concentrate (that you
dilute with water) or 2 to 4
ounces (60 to 120 ml) of juice
from concentrate (meaning it
has already been mixed with
water)—to sparkling water
or your own freshly pressed
juices or blended smoothies.
3. Avoid juice blends and
products with added sugar
or artificial sweeteners,
preservatives, colorings,
or flavorings—even added
vitamins, minerals, and herbs.
You want to soak up the
benefits of the synergistic
blend of naturally occurring
nutrients in whole superfoods
and their juices.

super berries | 47

5/13 11:37 AM 001-047_29749.indd 47 12/19/12 4:58 PM

19/12 4:56 PM 001-047_29749.indd 47 12/19/12 4:56 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:47
 2
Super FruitS
Avocado, Cacao, Cherry, Coconut,
Cupuaçu, Mangosteen, Grapes, Noni,
Olive, Pomegranate

048-087_29749.indd 48 12/19/12 5:18 PM 048-087_297

048-087_29749.indd 48 12/19/12 5:18 PM 048-087_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:48
 The super fruits on this list include a diverse mix of power foods
for optimal health and beauty. From boosting your mood and
metabolism to protecting the heart and fighting cancer, these foods
are packed with high levels of free radical–scavenging antioxidants
and health-promoting phytonutrients. And a few of these super
fruits, such as avocados, cacao, coconut, and olives, are rich in
beneficial fatty acids that are good for your heart, skin, and even
your waistline.

super fruits | 49

19/12 5:18 PM 048-087_29749.indd 49 12/19/12 5:18 PM

19/12 5:18 PM 048-087_29749.indd 49 12/19/12 5:18 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:49
 AvocAdo
Heart-Healthy Super Fruit

Spotlight: lutein
th
Lutein is one of more di
than six hundred types of at
carotenoids, pigments that av
give fruits and vegetables pr
their rich red, orange, and m
yellow colors and serve as st
powerful antioxidants that
easily meet about a third your daily C
protect against heart disease
Avocados were once shunned fiber needs. But what really elevates
and cancer. Lutein protects
because of their high-fat content and avocados to superfood status is their
your eyes from age-related
the mistaken fear that they—along abundance of heart-healthy fats and
conditions that can lead to
vision loss and blindness, such with other fatty foods like olives and a diverse mix of cancer-fighting
as macular degeneration and nuts—would clog our arteries and carotenoids.
cataracts. Avocados have one pack on the pounds. Fortunately,
of the highest lutein levels of times have changed. We are begin- Chock-Full of Cancer-
any fruit; other good sources ning to look at food for its healing Fighting Carotenoids
include broccoli, corn, and properties, not its caloric and fat It’s no secret that avocados are rich
leafy green vegetables like content. And we now know that not in fat, given their creamy, buttery
kale, collards, and spinach. all dietary fats are created equal; in texture. Fortunately, more than half of
fact, the beneficial fats in plant foods that fat is in the form of heart-healthy
are necessary for good health. As a monounsaturated fatty acids like
result, superfoods like the fat-rich oleic acid. Diets containing these fats
avocado are making their way back may actually help improve choles-
onto our plates, and our bodies are terol and triglyceride levels and lower
thanking us. the risk of heart disease. In a study
published back in 1996, researchers
Plenty of Potassium Plus looked at the effects of avocados on
Fantastic Fats and Fiber subjects with mildly elevated cho-
Avocados are incredibly nutrient- lesterol levels. They found that an
dense fruits that contain nearly twen- avocado-enriched diet lowered total
ty different vitamins and minerals. cholesterol, LDL (“bad”) cholesterol,
They have almost double the amount and triglyceride levels while rais-
of potassium than that of a medium- ing HDL (“good”) cholesterol levels.
size banana and are packed with folic So incorporating healthy fats into
acid, magnesium, and antioxidants your diet—rather than avoiding fat
like vitamin E. They are also an excel- altogether—is a simple step toward
lent source of dietary fiber, which is heart health.
good for the gut, heart, and weight. At Avocados are also full of
around 10 grams per cup (146 g), they carotenoids, powerful antioxidants

50 | powerful plant-based superfoods

048-087_29749.indd 50 12/19/12 5:18 PM 048-087_297

048-087_29749.indd 50 12/19/12 5:18 PM 048-087_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:50
 DiD You Know?
that protect against cancer and heart of avocado inhibited the growth of
disease. In a 2011 study, researchers prostate cancer cells. Researchers Avocados boost nutrient
at Ohio State University found that believe that the combination of absorption. Researchers at
avocados prevented the growth and phytochemicals in avocados— Ohio State University
proliferation of both precancerous and including various carotenoids— found that adding avocado
or avocado oil to a salad
malignant oral cancer cells, and a 2005 may be responsible for its cancer-
enhanced the absorption
study conducted at the University of fighting effects.
of fat-soluble carotenoids
California found that extracts
compared to an avocado-free
salad. So go ahead and toss
r some avocado slices into your
soup, salad, or smoothie and
soak up some extra health-
PUTTIng IT InTO PRACTICE promoting compounds.

Avocados are available year-round in nearly every supermarket, though

their peak season is typically from March through August. Their nutrient
content varies according to variety, climate, and how they are cultivated.
The most popular variety in the United States is the California-grown
of Haas avocado, which appears to have higher concentrations of heart-
y healthy fats and other nutrients than varieties grown in Florida.
When choosing avocados, I recommend buying unripe fruits and allow-
ts ing them to ripen on your countertop. Unripe avocados will feel firm to
the touch, whereas ripe avocados will yield to gentle pressure. Once ripe,
er avocados can be stored whole in the refrigerator to prevent further ripen-
ing (unripe avocados will not ripen if refrigerated).
Avocados can be prepared by slicing lengthwise down to the pit, sepa-
rating into two halves, and scooping out the pit and flesh with a spoon.
Alternatively, you can pierce the pit with a knife to extract it and then peel
and slice the avocado.
Like most superfoods, avocados are quite simple to incorporate into
your diet. Adding a quarter to half of an avocado to your favorite dish
is a great way to boost your intake of healthful fats, increase satiety, and
improve the absorption of fat-soluble nutrients and phytochemicals. You
can chop and add avocados to bean soups or green salads; mash the
flesh to create your own vegetable dip or spread (just mix in a little fresh
lime or lemon juice to keep it from browning); or blend into your favorite
smoothie or salad dressing for extra creaminess.

super fruits | 51

19/12 5:18 PM 048-087_29749.indd 51 12/19/12 5:18 PM

19/12 5:18 PM 048-087_29749.indd 51 12/19/12 5:18 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:51
 tomAto, cucumber,
And AvocAdo SAlAd
SuperfooD Kitchen tip:
Scooping AvocADoS
When scooping the flesh
out of an avocado, run your I grew up on tomato, cucumber, and basil salads made with
spoon all the way down to vegetables and herbs picked straight from our family garden.
and along the skin. The In this recipe, these garden favorites are combined with creamy
greatest concentration of bites of heart-healthy avocado.
carotenoids is found in the
darker green portion of the
avocado, which is closest
to the peel.
6 Roma tomatoes, halved Combine the tomatoes, cucumber,
lengthwise and sliced thinly avocado, red onion, and basil in a serv-
1 medium-size cucumber, ing bowl. drizzle with the olive oil and
peeled, halved lengthwise, vinegar and sprinkle with salt and pep-
and sliced thinly per. toss to combine. let stand for 15 to
1 avocado, peeled, pitted, and 20 minutes before serving.
chopped
½ small red onion, sliced thinly
4 basil leaves, torn
2 to 3 tablespoons (30 to 45 ml)
extra-virgin olive oil
1 tablespoon (15 ml) apple
cider vinegar
Sea salt and freshly
ground pepper to taste

Yield: 4 servings

52 | powerful plant-based superfoods

048-087_29749.indd 52 12/19/12 5:18 PM 048-087_297

048-087_29749.indd 52 12/19/12 5:18 PM 048-087_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:52
19/12 5:18 PM 048-087_29749.indd 53 12/19/12 5:18 PM
19/12 5:18 PM 048-087_29749.indd 53 12/19/12 5:18 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:53
 CaCao
Superfood for the Heart and Soul

DiD You Know?

All chocolate comes from bl
the cacao bean, but not all tiv
chocolate is created equal. ro
Cacao beans often undergo
processing like fermenting, ch
drying, roasting, and All chocolate originates from an
alkalizing, which weakens cacao (cocoa) beans, the seeds of to
their bitter taste and causes football-shaped fruits that grow on lik
antioxidant losses. Many the cacao tree (Theobroma cacao). st
chocolate products also
Often referred to as “food of the
contain added fat, sugar,
gods,” cacao is a beloved superfood
emulsifying agents, flavors,
with a long history of use in the
colors, preservatives, and
milk solids, the latter of which
Mayan and Aztec cultures. Cacao
are thought to decrease the trees are native to Central and South
absorption of chocolate's America, where they produce numer-
beneficial antioxidants. ous fruits throughout the year, and
The end result is often a each fruit contains thirty-five to fifty Although chocolate contains fat—
processed chocolate junk seeds, which are the cacao beans about 12 grams per ounce (28 g) of
food. So skip the highly from which all chocolate is made. dark chocolate—more than a third of
processed milk chocolate Chocolate lovers rejoice: the cacao that fat is in the form of heart-healthy
and white chocolate (which bean—chocolate in its purest form— oleic acid, the same monounsaturated
contains no chocolate at all) has numerous heart-healthy and po- fat found in avocados and olives. The
and choose dark and raw tentially mood-boosting compounds, remaining fat is saturated, but more
chocolate. Your body will making it a superfood for the heart than half of it is stearic acid, which,
thank you. and soul. unlike other saturated fats, appears to
have no effect on cholesterol levels.
Super-Healthy
Fats and Flavonoids Stress Buster and
Chocolate is a good-for-your body Mood Booster
plant food. Two tablespoons (12 g) Researchers have found that consum-
of raw cacao powder or unsweetened ing small amounts of chocolate—an
cocoa powder—the amount you might ounce (28 g) a few times a week—may
use in a smoothie or cup of hot choco- help reduce blood pressure, lower to-
late—contain about 2 grams of protein tal and LDL (“bad”) cholesterol levels,
and nearly 4 grams of dietary fiber. increase blood flow to the heart, and
Cacao is also a good source of miner- make platelets less sticky (and less
als that include potassium, magne- likely to cause the clots associated
sium, iron, and calcium. with heart attack and stroke).

54 | powerful plant-based superfoods

048-087_C68317.indd 54 1/15/13 11:33 AM 048-087_297

048-087_C68317.indd 54 1/15/13 11:22 AM 048-087_C6
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:54
 Chocolate may also help improve lessen the symptoms of chronic fa-
blood sugar levels and insulin sensi- tigue syndrome, while another found
tivity, both of which play important that consuming a small amount of
roles in diabetes. dark chocolate—just an ounce (28 g)
There is some evidence that or two a day for two weeks—lowered
chocolate may also help boost mood levels of stress hormones like corti-
and improve cognition—likely due sol (and elevated levels of cortisol
to its flavonoids and stimulants may increase abdominal fat and risk
like caffeine and theobromine. One of heart disease).
study found that chocolate helped

PuTTing iT inTO PRACTiCe

When it comes to choosing a healthful chocolate treat, your best choices
are high-quality, minimally processed chocolate, including raw choco-
late, dark chocolate, and unsweetened, unalkalized cocoa powder. Raw
chocolate includes whole cacao beans, cacao nibs (crushed beans), and
cacao powders (finely milled beans) that are fermented and slow-dried at
d low temperatures, but not roasted or alkalized. Beans, nibs, and powders
can be tossed into smoothies or used to create raw desserts. Nibs are also
a great addition to homemade trail mixes that include a variety of nuts,
seeds, and dried berries.
o When it comes to choosing chocolate, look for products labeled at
least 70 percent cacao (or cocoa) because they have more antioxidants
and less sugar than do varieties with a lower percentage of cocoa. A
square or two of dark chocolate makes a convenient sweet treat that can
be enjoyed a few times a week, or whenever a craving pops up.
m- Unsweetened cocoa powder is also a good choice but choose powders
that are not Dutch processed, as alkalizing contributes further to nutrient
ay losses. You can use cocoa powder in baking or to make your own home-
- made hot chocolate; simply add a scoop or two to your favorite nondairy
s, milk and sweeten naturally with a little agave or maple syrup. You can also
spice up your hot chocolate with inflammation-fighting spices like cin-
namon, cayenne, nutmeg, or cloves.

super fruits | 55

5/13 11:33 AM 048-087_29749.indd 55 12/19/12 5:18 PM

5/13 11:22 AM 048-087_C68317.indd 55 1/15/13 11:30 AM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:55
 chocolAte
Freezer Fudge

My mom’s original fudge recipe was the inspiration for this raw
“freezer” fudge. This sweet treat is made from a rich and creamy
base of blended cashews, antioxidant-rich cacao powder, slimming
coconut oil, and pure, mineral-rich maple syrup—with the added
crunch of raw cacao nibs. Enjoy a square (or two) of this decadent
snack any time you are craving something sweet and chocolaty.

1 cup raw cashews (140 g), drain and rinse the cashews. place the cashews,
soaked for 1 to 2 hours cacao powder, maple syrup, coconut oil, vanilla, and
½ cup (45 g) raw cacao powder salt in a food processer and pulse until smooth and
⅓ cup (107 g) pure maple syrup creamy, stopping as needed to scrape down the sides.
¼ cup (56 g) coconut oil transfer the mixture to a medium-size bowl and stir in
¼ cup (32 g) of the cacao nibs until well combined
1 teaspoon pure vanilla extract
and evenly distributed.
Pinch of sea salt
¼ cup (32 g) plus 2 teaspoons pour the mixture into a waxed paper–lined 7 ✕ 5-inch
raw cacao nibs, divided (18 ✕ 13 cm) baking dish. Cut the waxed paper to fit the
bottom of the pan and rise up and over the two short
edges of the dish (this will allow for greater ease at
removing the fudge once frozen). spread the mixture
evenly to about ½-inch (1.3 cm) thickness and sprinkle
the remaining 2 teaspoons of cacao nibs on top. freeze
until solid, 3 to 4 hours.

remove from the freezer and lift frozen fudge out

of the dish, using the waxed paper. remove the waxed
paper and cut the fudge into twenty-four 1-inch
(2.5 cm) squares. Keep frozen.

Yield: 24 squares

56 | powerful plant-based superfoods

048-087_C68317.indd 56 1/15/13 11:34 AM 048-087_297

048-087_29749.indd 56 12/19/12 5:18 PM 048-087_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:56
g

5/13 11:34 AM 048-087_29749.indd 57 12/19/12 5:18 PM

19/12 5:18 PM 048-087_29749.indd 57 12/19/12 5:18 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:57
 cherry
Inflammation-Fighting Super Fruit

DiD You Know?

Jo
The darker the cherry, the th
more beneficial compounds it fo
contains. In a study published an
in 2011, researchers in Beijing w
looked at the levels of ch
beneficial polyphenols in ten
da
different species of cherries
25
with varying colors. They
er
found that red cherries had
er
higher levels of polyphenols
and greater antioxidant al
activity than did bi-colored as
cherries (which typically tis
contain some yellow). So
choose dark red cherries for N
an extra boost of valuable C
compounds. m
sle
le
is
as
Cherries are small, sweet fruits Cherries Lower Blood Sugar in
that are classified into two catego- and Ease Arthritis ha
ries: sweet cherries (Prunus avium), The compounds in cherries—includ- re
which include the popular Bing ing carotenoids and flavonoids like th
cherry as well as Lambert, Rainier, anthoycanins and quercetin—have im
and Royal Ann; and tart cherries been shown to inhibit the growth and ity
(Prunus cerasus), which include the proliferation of cancer cells, improve
Montgomery and Morello varieties. heart health (they help lower blood th
native to Europe and western Asia, cholesterol and triglyceride levels), re
cherries are cultivated around the and help manage diabetes (they help ta
world, including the United States, lower blood sugar levels and reduce of
Turkey, and Iran. Although the tart insulin resistance). And researchers a
cherry has received much press over have found that when you consume su
the last few years as a powerful anti- cherries, their beneficial compounds of
inflammatory food and natural sleep can actually block the activity of di
aid, both sweet and sour cherries are inflammation-promoting enzymes of
nutrient-packed, good-for-your-body in the body. an
super fruits. In a study published in 2006 in the th

58 | powerful plant-based superfoods

048-087_29749.indd 58 12/19/12 5:18 PM 048-087_297

048-087_29749.indd 58 12/19/12 5:18 PM 048-087_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:58
 Journal of Nutrition, researchers from juice slept longer and had a better
the University of California, Davis, quality of sleep than did those who
found that when twenty healthy men consumed a placebo.
and women supplemented their diet
with Bing cherries (about forty-five
cherries a day) over a twenty-eight-
day period, they experienced an 18 to
25 percent decrease in certain mark-
ers of inflammation. Indeed, research-
ers have found that cherries may help PUTTIng IT InTO PRACTICE
alleviate the pain and inflammation
associated with conditions like arthri- Cherries are generally in season from May through August, and if
tis and gout. you are like me, you eagerly await the arrival of cherry season. Here
in upstate New York, I have picked both sweet and sour cherries at
Natural Sleep Aid one of our local orchards, and I look forward to the few bags I re-
Cherries, specifically the tart ones, ceive through my summer community-supported agriculture (CSA)
may also help you get a good night’s farm share. When buying fresh cherries, look for fruits that are firm
sleep. Tart cherries contain high and unblemished with their stems attached. Cherries can be stored
levels of melatonin, a hormone that in the refrigerator in a covered bowl or plastic bag, where they will
is produced by the brain and found last anywhere from a few days to a week. Avoid leaving them on
as a naturally occurring substance your countertop, especially during the summer months, as they will
r in certain foods. Melatonin not only quickly spoil. Fresh cherries are great for snacking and make nice
has antioxidant activity but also helps additions to salads and smoothies.
regulate sleep and wake cycles—and When fresh cherries aren’t in season, look for unsweetened
the melatonin in cherries may help frozen and dried cherries. Frozen cherries can be tossed into
improve both the quantity and qual- smoothies; one of my favorite combinations is homemade almond
d ity of your sleep. milk with a cup (156 g) of frozen cherries and a scoop or two of raw
e In a study published in 2011 in cacao powder. Dried cherries are great for year-round snacking and
the European Journal of Nutrition, can be added to bowls of warm cereal, homemade trail mixes, or
researchers examined the effects of grain-based dishes like rice and quinoa.
p tart cherry juice on the sleep patterns When buying cherry juice, look for brands that contain 100 percent
of twenty healthy volunteers. Twice cherry juice and avoid products that contain added sugar or a mixture
a day for seven days, volunteers con- of cheaper juice blends. You can add a small serving of cherry juice—1
sumed 30 milliliters (about 1 ounce) to 2 ounces (28 to 60 ml) of concentrated cherry juice or up to 4
s of concentrated tart cherry juice ounces (120 ml) of 100 percent cherry juice from concentrate—to
diluted in 235 milliliters (8 ounces) sparkling water, freshly pressed juices, or blended smoothies for a
of water first thing in the morning boost of inflammation-fighting antioxidants.
and before bed. Researchers found
e that those who drank the tart cherry

super fruits | 59

19/12 5:18 PM 048-087_29749.indd 59 12/19/12 5:18 PM

19/12 5:18 PM 048-087_29749.indd 59 12/19/12 5:18 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:59
 cherry dAte bArS

Homemade fruit and nut bars are incredibly simple to make. The
natural sugars from fresh and dried fruits combined with healthy fats
and protein from nuts and seeds create an ideal snack for at-home
or on-the-go enjoyment (and a welcome alternative to a handful of
ordinary trail mix). This simple recipe combines high-antioxidant,
inflammation-fighting cherries with protein- and calcium-rich
almonds. Enjoy these fruit and nut bars at breakfast or snack time.

1½ cups (267 g) pitted dates transfer the dough to a waxed paper–

1 cup (160 g) dried, lined cutting board, press together into
unsweetened tart cherries a mound, and flatten with your hands.
1 cup (145 g) raw almonds Cover the dough with waxed paper
and use a rolling pin to roll into a ½-inch
(1.3 cm) thick rectangle. trim the edges
Combine all the ingredients in a food
of the dough to even out, and cut into
processor and blend until a coarse and
twelve 1 ✕ 3-inch (2.5 ✕ 7.5 cm) bars.
slightly sticky dough forms. the dough
should stick together when pressed with
your fingers. if it feels too sticky, add a
tablespoon (9 g) or two of almonds and
process. if it is dry or crumbly, add
another date or tablespoon (10 g) of
dried cherries and process.

Yield: 12 bars

60 | powerful plant-based superfoods

048-087_29749.indd 60 12/19/12 5:19 PM 048-087_297

048-087_29749.indd 60 12/19/12 5:18 PM 048-087_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:60
19/12 5:19 PM 048-087_29749.indd 61 12/19/12 5:19 PM
19/12 5:18 PM 048-087_29749.indd 61 12/19/12 5:18 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:61
 coconut
Beautifying Super Fruit

DiD You Know? co

Coconut water is nature’s le
sports drink, rich in potassium fo
(about 600 milligrams per te
cup [235 ml]) with smaller im
amounts of sodium
(252 milligrams per cup Coconuts are the fruits of the nearly 27 grams of fat—and more than C
[235 ml]) and energy- tropical coconut palm tree (Cocos 90 percent of that fat is saturated. th
producing carbohydrates nucifera), and although they are However, not all saturated fats are C
(about 9 grams per cup sometimes referred to as nuts or created equal. The saturated fats in la
[235 ml]). Researchers have
seeds, coconuts are technically clas- coconuts are in the form of medium- pe
found that coconut water is
sified as drupes, which are fruits with chain fatty acids (MCFAs) whose an
just as effective as traditional
three layers. Coconuts contain a hard properties and metabolism are very an
sports drinks in maintaining
outer layer called an exocarp, a fleshy different from the long-chain saturat- th
hydration status and
promoting recovery between middle layer called a mesocarp, and ed fats found in animal products. The pa
exercise sessions. In addition, a woody inner layer known as an MCFAs in coconut oil are rapidly and ba
coconut water appears to endocarp. The coconut you purchase efficiently digested, absorbed, and m
have antioxidant properties at the market is actually the endo- utilized. They give your body quick in
that may help neutralize carp (after harvest, the exocarps and energy, boost your metabolism, en- tio
free radicals produced from mesocarps are trimmed away), which hance fat burning, and help prevent th
high-intensity or endurance can be cracked open to reveal the fat accumulation in body tissues. th
training. Another bonus: edible and highly nutritious coconut In a 2009 study, researchers looked to
this super drink is free of the meat and water. The beneficial fats in at the effects of supplementing a pr
artificial colors, flavors, and coconut meat and oil may help kick- reduced-calorie diet with 30 ml ba
preservatives found in most start your metabolism, keep you slim, (about 2 tablespoons) of either soy- di
commercial sports drinks— heal your gut, fight off bacteria, and bean or coconut oil in forty women im
chemicals your body can help your skin and hair a glow. And aged twenty to forty years. After
do without! coconut water will keep your body twelve weeks, they found that al- ric
incredibly hydrated and energized. In though both groups lost weight, those ra
essence, coconut is a superfood that on the coconut oil-enriched diet also sk
beautifies the body inside and out. reduced their waist circumference. ps
Additionally, although those consum- w
Healthy Fat for a ing the soybean oil had increases an
Healthy Weight in total cholesterol and LDL (“bad”) hi
Coconuts are high in fat. A table- cholesterol levels, and decreases in an
spoon (14 g) of coconut oil contains HDL (“good”) cholesterol levels, the pl
about 14 grams of fat and a cup coconut oil group experienced no m
(80 g) of raw coconut meat contains such effects. yo

62 | powerful plant-based superfoods

048-087_29749.indd 62 12/19/12 5:19 PM 048-087_297

048-087_29749.indd 62 12/19/12 5:18 PM 048-087_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:62
 Some studies have found that co- bathroom to use on your hair and
conut oil has no effect on cholesterol skin before and after showering.
levels—good or bad—yet others have
found that it may help lower choles-
terol and blood sugar levels while
improving insulin sensitivity.

an Coconut Oil Beautifies PUTTIng IT InTO PRACTICE

the Body Inside and Out
Coconut oil is an excellent source of Enjoying the health benefits of coconuts is simple. I recommend
lauric and other fatty acids, which ap- buying fresh coconuts; jars of coconut oil; bags of dried, unsweetened,
- pear to support the immune system shredded coconut for baking; and containers of coconut milk and
and have antiviral, antifungal, and water. Fresh coconuts include both young (white with a conical top) and
antimicrobial properties. Internally, mature (brown and hairy) coconuts, from which you can crack open and
t- they work to inactivate a number of drink the fresh water or scoop out the edible flesh. The coconut meat
he pathogenic organisms like Helico- can be eaten raw and blended into smoothies and desserts.
nd bacter pylori, stomach bacteria that Coconut oil, which is produced by pressing the oil from dried
may cause ulcers, and other harmful coconut meat, is also widely available. Look for virgin or extra-virgin
intestinal bacteria. And unlike tradi- coconut oils that have not been hydrogenated. They are partially
tional antibiotics that destroy both solid at room temperature, but can be easily liquefied by placing the
the good and bad bacteria in the gut, jar in a dehydrator or bowl of warm water and pouring off the liquid.
the fatty acids in coconut oil seem Most individuals can enjoy a tablespoon (14 g) each day, which
ed to get rid of harmful bacteria while contains about 14 grams of saturated fat, while still keeping their
preserving the colonies of beneficial saturated fat content below the recommended 10 percent of total
bacteria your body needs for optimal caloric intake (about 20 grams of saturated fat on a 2,000-calorie
digestion, nutrient absorption, and diet). You can add coconut oil to smoothies, use in baked goods as
immune function. a substitute for butter or margarine, or use to sauté vegetables; it is
When used topically, lauric acid– a very stable oil that is ideal for high-heat cooking.
rich coconut oil is also a potent natu- I recommend plain water as your primary source of fluids, but
se ral moisturizer. It may help alleviate coconut water is an excellent choice for those needing a little extra
o skin conditions like atopic dermatitis, hydration—especially to replace excess fluid losses from sweating or
psoriasis, eczema, and acne—all of during and following a bout of intestinal illness.
m- which may result from bacteria, fungi, Finally, coconut milk, made from a blend of grated coconut meat
and viruses. It also appears to have a and water, is a nice nondairy milk option that can be used as a base
high attraction to the proteins in hair for smoothies, creamy soups, or anywhere you would use regular
and can reduce protein loss when ap- milk. You can make your own coconut milk or purchase premade
plied before or after washing—which varieties, preferably ones that are plain and unsweetened.
means stronger and shinier hair for
you. Keep a jar of coconut oil in the

super fruits | 63

19/12 5:19 PM 048-087_29749.indd 63 12/19/12 5:19 PM

19/12 5:18 PM 048-087_29749.indd 63 12/19/12 5:18 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:63
 vAnillA Almond
coconut cookieS

These flourless cookies combine almond meal and shredded coconut

with coconut oil and a touch of low-glycemic-index agave syrup for a
subtly sweet flavor.

1 cup (112 g) finely ground oil at medium speed using an electric

almond meal mixer. beat in the scraped vanilla bean
1 cup (80 g) dried, unsweetened, and almond extract. Gradually add the
finely shredded coconut dry mixture to the wet, mixing at low
¼ teaspoon sea salt speed until combined.
¼ cup (80 g) agave syrup
¼ cup (56 g) coconut oil place small, rounded scoops—about
2 teaspoons of dough per cookie—onto
1 vanilla bean, scraped, or
the prepared baking sheets. bake for
1 teaspoon pure vanilla extract
18 to 20 minutes until the tops just begin
½ teaspoon almond extract
to turn a light golden brown (they will
still feel soft to the touch).
preheat the oven to 325°f (170°c, or gas
mark 3). line two cookie sheets remove from the oven and let stand on
with parchment paper. the cookie sheets for 1 minute. Carefully
transfer to cooling racks. the cookies will
in a medium-size bowl, stir together the firm as they cool.
almond meal, shredded coconut, and
salt. set aside. in another bowl, beat
together the agave syrup and coconut

Yield: 20 to 22 cookies

64 | powerful plant-based superfoods

048-087_29749.indd 64 12/19/12 5:19 PM 048-087_297

048-087_29749.indd 64 12/19/12 5:18 PM 048-087_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:64
t

19/12 5:19 PM 048-087_29749.indd 65 12/19/12 5:19 PM

19/12 5:18 PM 048-087_29749.indd 65 12/19/12 5:18 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:65
 cupuAçu
Emerging Super Fruit

DiD You Know?

in
Cupuaçu is one of several an
fruits of the Amazon that ed
is thought to have great in
consumer appeal, and in a an
2004 study, researchers from he
Brazil described it as “one of
the most popular fruits on
R
the Amazon market” and a
C
food of “nutritional interest.”
pr
Not only does cupuaçu have
a pleasing flavor, which some m
have described as a unique he
combination of chocolate, A
berry, and banana, but it is su
also packed with valuable tro
phytonutrients, including m
heart-healthy flavonoids. fru
This combination makes di
cupuaçu a superfood cu
to watch. ac
fa
Cupuaçu (koo-poo-ah-su) is a South American an
superfood that is just beginning to Super Staple al
gain worldwide recognition. Admit- Cupuaçu is the fruit of a tree (Theo- he
tedly, I learned of this fruit only a few broma grandiflorum) that is related to fa
years back when The Today Show did the cacao tree and native to Brazil. It do
a news piece on five “life-changing” is cultivated throughout South Amer- ac
foods that included açai berries, sea- ica and harvested between January om
weed, and cupuaçu. In that segment, and June, with peak abundance fla
the host of Bizarre Foods with Andrew occurring between February and m
Zimmern described it as a “pharmacy April. Although it has been described he
in a fruit” and the “next great super- as one of the most popular fruits in po
food.” The research is only just begin- the Amazon, it is only just beginning
ning to surface on the rich nutrient to be exported worldwide. A
content and purported health benefits Like the coconut, cupuaçu is B
of this tropical fruit whose popularity technically a drupe, which is a fruit C
is slowly but surely growing. with three layers. The endocarp, or w
inner layer, consists of both a fleshy in
pulp and seeds, with the flesh mak- a

66 | powerful plant-based superfoods

048-087_C68317.indd 66 1/15/13 11:34 AM 048-087_297

048-087_29749.indd 66 12/19/12 5:18 PM 048-087_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:66
 ing up about 40 percent of the fruit, theograndins, along with at least nine
and the seeds about 18 percent. The other flavonoids, such as catechin,
edible pulp is used in the process- epicatechin, quercetin, and kaemp-
ing of juice, ice cream, candy, jam, ferol. In cell studies, theograndins,
and liquors—and is a rich source of which appear to be somewhat unique
health-promoting nutrients. to cupuaçu, have demonstrated both
strong antioxidant activity and the
Rich in the Right Fats ability to destroy cancer cells. As
Cupuaçu has a rich combination of a group, flavonoids are among the
proteins, fats, and sugars, along with most abundant antioxidants in the
minerals like zinc and copper, and diet, and they have been implicated
health-promoting phytochemcials. in everything from lowering the risk
Although it is about 50 percent of chronic diseases like heart disease
sugar, this amount is less than most and cancer to promoting lung health.
tropical fruits. It is also packed with As a result of its high levels of an-
more protein than most tropical tioxidents and fats, cupuaçu butter is
fruits and boasts about seventeen often incorporated into various skin
different amino acids. In addition, creams. The butter is a luxuriant and
cupuaçu contains a variety of fatty creamy emollient that is produced by
acids, and nearly 40 percent of those cold-pressing, refining, and filtering
fats are in the form of heart-healthy the seeds of the cupuaçu tree. It is
and inflammation-reducing oleic and commonly added to beauty products
alpha-linolenic acids. Oleic acid is a to help heal dry and damaged skin,
heart-protective monounsaturated hair, and lips.
to fat also found in açai berries, avoca-
dos, and olives, while alpha-linolenic
r- acid (ALA) is the health-promoting
omega-3 fatty acid found in chia and
flax seeds. ALA helps reduce inflam- PUTTIng IT InTO PRACTICE
mation, prevent chronic diseases like
d heart disease and arthritis, and sup- Cupuaçu is still relatively hard to find outside of South America. You
port brain development. will most likely find cupuaçu in your local health food store or from
g online retailers that sell it in the form of a juice or powder. Juices and
Antioxidants that powders can be incorporated into your own freshly pressed juices
Beautify the Body and blended smoothies. If you purchase the juice, select brands that
Cupuaçu is high in phytonutrients contain 100 percent, pure cupuaçu juice rather than blended juices
with strong antioxidant and anti- or those with added sugars.
inflammatory activities. It contains
a number of polyphenols, including

super fruits | 67

5/13 11:34 AM 048-087_29749.indd 67 12/19/12 5:19 PM

19/12 5:18 PM 048-087_29749.indd 67 12/19/12 5:18 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:67
 Cupuaçu
cupuAçu
bAnAnA Shake
Banana ShAke m
M
Q

Di
C
Cupuaçu has a sweet taste that is like a cross between chocolate, wi
up
berries, and bananas. This smooth and creamy shake preserves that be
sweet flavor by combining it with two simple ingredients: water and as
frozen bananas. re
be
m
ab
1½ cups (355 ml) filtered water Combine all the ingredients in wi
2 frozen bananas a high-speed blender and blend th
¼ cup (22 g) cupuaçu powder until smooth. pa
ph

Yield: 2 servings

68 | powerful plant-based superfoods

048-087_C68317.indd 68 1/15/13 11:34 AM 048-087_297

048-087_29749.indd 68 12/19/12 5:18 PM 048-087_C6
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:68
 mAngoSteen
MangoSteen
Queen of Fruit

DiD You Know?

Coconut oil (and other fats)
will help your body soak
up more of mangosteen’s
beneficial polyphenols. In
d a study published in 2012,
researchers found that the
beneficial xanthones in
mangosteen juice are better
absorbed when consumed
with fat. So sip away on
the smoothie on the next
page for a big boost of
phytonutrients! Mangosteen is the tropical fruit of antitumor, antiallergic, antibacterial,
a tree (Garcinia mangostana) native and antifungal food. This tropical
to Southeast Asia. Often called the fruit is high in xanthones, a group
“queen of fruit” in Thailand for its de- of polyphenols that is largely
licious flavor, mangosteen has a long responsible for its antioxidant and
history of use in folk medicine be- anti-inflammatory power. One of
cause of its nutritional and medicinal the most active xanthones in man-
properties. For centuries, traditional gosteen, alpha-mangostin, has a
healers have used mangosteen to superior ability to scavenge cell-
treat abdominal pain, ulcers, and dys- damaging free radicals—comparable
entery. Topically, it has been used to to that of the carotenoids in avocados
treat skin conditions like eczema and and pumpkins and even greater than
infections. And the leaves and bark the allicin in garlic or melatonin in
of the tree have been used to create tart cherries.
medicinal drinks. Indeed, researchers The health benefits of mangosteen,
are discovering the many potential including its potent antibacterial
health benefits of mangosteen—from and antifungal properties, largely
reducing inflammation and target- stem from its xanthone content.
ing fat cells to fighting cancer and Mangosteen is well known for its
treating acne—making mangosteen a beneficial effects on acne-prone skin,
super fruit for super health. and several recent studies have found
that these compounds can reduce
Free Radical–Scavenging, inflammation in skin cells and inhibit
Infection-Fighting Fruit the growth of acne-causing bacteria.
Mangosteen has been described as Some research has also found that
an antioxidant-rich, anti-inflammatory, they can act on certain strains of

super fruits | 69

5/13 11:34 AM 048-087_29749.indd 69 12/19/12 5:19 PM

19/12 5:18 PM 048-087_C68317.indd 69 1/15/13 11:22 AM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:69
 M
m
C
c
bacteria (like methicillin-resistant polyphenols in plant foods may help
Staphylococcus aureus, or MRSA) break down the stores of fat in cells
that are typically not responsive to and stop the production of new fat
traditional antibiotic treatments. And cells. In a study published in 2012,
in a study published in 2009, re- researchers from Beijing found that
searchers found that alpha-mangostin alpha-mangostin extracts reduced
was even more effective in killing the activity of an enzyme involved in
Candida albicans, a common oral fat production. As a result, it caused
fungus, than were two frequently preadipocytes (cells that will develop
prescribed medications. into fat cells) to self-destruct, reduced
The infection-fighting xanthones the accumulation of fat in mature fat
in mangosteen also appear to have cells, and triggered the breakdown of
strong anticancer activities. In a fat within those cells. Although more
laboratory study published in 2003, research is needed (especially in
researchers found that alpha- determining whether what occurs in
mangostin caused the self-destruction these cell studies can be duplicated
of leukemia cells, and within seventy- in the body), filling your plate with
two hours of treatment, it had com- polyphenol-rich foods like mango-
pletely suppressed their growth. In steen, blueberries, green tea, grapes,
cell and animal studies, researchers and citrus fruits, may all prove to help
have found that mangosteen-derived in the battle of the bulge.
xanthones can inhibit the growth and
proliferation of a variety of cancer
cells, including those of the breast,
prostate, lung, and colon. In the PuTTIng IT InTO PRAcTIce
case of prostate and breast cancers,
researchers have also found that they Mangosteen is a round, mandarin-size fruit with a dark purple shell
can prevent metastasis (or spreading) and inner white edible flesh and seeds. Although the fresh fruits
to other organs and glands like the are not commonly found outside of the tropical areas where they
lymph nodes. are cultivated, mangosteen juices and powders are becoming more
widely available at local supermarkets and health food stores. Try
Compounds in Mangosteen adding a splash—about 2 ounces (¼ cup [60 ml])—of 100 percent
Target Fat Cells juice or a scoop of dried powder to your favorite freshly pressed
One growing area of research is juices or smoothies. Researchers have found that as little as 2 ounces
the potential role of foods like (60 ml) of mangosteen juice are enough to raise antioxidant levels in
mangosteen in preventing or treat- the body.
ing obesity. Through cell studies,
researchers are finding that the

70 | powerful plant-based superfoods

048-087_29749.indd 70 12/19/12 5:19 PM 048-087_297

048-087_C68317.indd 70 1/15/13 11:22 AM 048-087_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:70
 mAngoSteen
Mangosteen
Cooler
cooler

This mildly sweet and creamy drink is rich in ingredients that

will beautify the body—especially the skin. The antioxidants
in mangosteen, collagen-building trace minerals like silica in
cucumbers, inflammation-fighting power of ginger and pineapple,
and medium-chain fatty acids in coconut oil are a great
combination for both skin and fat cells.

1 cup (235 ml) filtered water Combine all the ingredients in

¼ cup (60 ml) mangosteen juice a high-speed blender and blend
2 medium-size cucumbers, sliced until smooth.
1½ cups (288 g) frozen
pineapple chunks
1 tablespoon (14 g) coconut oil
1 teaspoon grated fresh ginger

Yield: 2 servings

super fruits | 71

19/12 5:19 PM 048-087_29749.indd 71 12/19/12 5:19 PM

5/13 11:22 AM 048-087_29749.indd 71 12/19/12 5:18 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:71
 grApeS
Heart-Healthy Super Fruit

DiD You Know?

kn
A study published in 2007 he
reported that two-thirds da
of people who regularly ar
consume supplements take m
a resveratrol supplement,
ca
and unfortunately, there is
an
little research to support its
po
use. A review published in
su
2011 noted that resveratrol
supplements are not likely ity
to offer health benefits in Grapes, from the Vitis genus of in grapes help reduce inflammation di
dosages outside of those plants, are a popular fruit in the in the heart, improve blood flow, pre- fo
that can be obtained from United States, consumed raw and vent the clots associated with heart slo
the diet, and researchers in juices and wine. According to the attacks, keep arteries flexible, and re
are not entirely clear about California Table grape Commis- lower blood cholesterol and triglycer-
the effects of resveratrol sion, the amount of fresh grapes ide levels. That’s a lot of heart-healthy
from a pill versus food or consumed in this country adds up action from one small fruit.
the long-term dosing effects to about 8 pounds (3.6 kg) of grapes When it comes to heart health,
of these supplements. As per person per year. That’s a lot researchers are not entirely clear
with any superfood, choose of grapes and fortunately, a lot of how many servings of grapes or their
real food, not supplements. health-promoting compounds we are products you need to consume for
Resveratrol is found in high consuming. Packed with antioxidants benefits. However, some studies have
concentrations in the skins of and phytochemicals (in levels that found that you may reduce your risk
red grapes, red wine, grape rank right up there with blueberries), of heart disease—or the risk factors
juice, cranberries, mulberries, grapes may reduce your risk of heart associated with heart disease (like
and peanuts. disease and cancer and promote a high blood pressure and choles-
healthy, long life. terol)—by consuming about 1¼ cups
(188 g) of fresh grapes, 1 to 1½ cups
Polyphenol-Rich Grapes (235 to 355 ml) of red grape juice,
Are Good for the Heart or a moderate intake of red wine
grapes are probably best known for (a maximum of one 5-ounce [150 ml]
their beneficial effects on the heart— glass for women or two 5-ounce
and for good reason. All grapes— [150 ml] glasses for men) each day.
green, red, and purple—are high
in heart-healthy polyphenols. And Antiaging Benefits
eating grapes and drinking the bev- of Resveratrol
erages made from them may reduce grapes may also help age-proof the
your risk of heart disease. Research- brain and body. They are rich in
ers have found that the compounds resveratrol, probably the most widely

72 | powerful plant-based superfoods

048-087_C68317.indd 72 1/15/13 11:38 AM 048-087_297

048-087_29749.indd 72 12/19/12 5:18 PM 048-087_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:72
 known polyphenol in grapes, which In animal studies, mice treated
helps reduce inflammation and oxi- with resveratrol tend to have better
dative stress in the body (including bone density, reduced cataract forma-
areas like the heart and lungs) and tion, improved memory and cogni-
may help prevent or treat certain tion, and even better balance and
cancers (including those of the colon motor skills—all conditions associ-
and breast). This beneficial com- ated with aging. And in a study that
pound may also help lower blood followed two thousand adults for ten
sugars and improve insulin sensitiv- years, researchers found that drinking
ity—important factors for those with grape and similar juices more than
diabetes. And some studies have three times a week reduced the risk of
- found that resveratrol may also help developing Alzheimer’s disease by 76
slow the progression of certain age- percent compared to drinking it less
related diseases. than once per week.
r-
hy

ir PUTTIng IT InTO PRACTICE

e Fresh and frozen grapes can be enjoyed alone as a snack or tossed into
fruit and vegetable salads or smoothies. Grapes can be dried into raisins
or used to make jams and pie fillings; however, these products tend to
contain very little resveratrol and are high in sugar, so enjoy in modera-
tion. Grapeseed oil can also be used to dress salads and vegetables or in
s high-heat cooking (it has a relatively high smoke point). The oil contains
high levels of antioxidants due to its unique content of proanthocyanidins,
which are found only in the seeds.
In addition to whole grapes, enjoy moderate amounts of grape juice
] and red wine. Add 2 to 4 ounces (60 to 120 ml) of 100 percent grape
juice to sparkling water, freshly pressed juices, or blended smoothies for a
boost of antioxidants. And if you drink wine, women can consume up to
one 5-ounce (150 ml) glass per day and men up to two 5-ounce (150 ml)
glasses per day to realize the health benefits of grapes. However, greater
amounts can actually increase the risk of certain cancers and cause other
health problems like heart and liver disease.

super fruits | 73

5/13 11:38 AM 048-087_29749.indd 73 12/19/12 5:19 PM

19/12 5:18 PM 048-087_29749.indd 73 12/19/12 5:18 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:73
 rAinbow chArd with roASted
Sweet potAtoeS And grApeS
SuperfooD Kitchen tip:
chooSing grApeS
All grapes have beneficial
polyphenols, but seeded Chard is an excellent source of immune-boosting vitamins
red and purple grapes A and C and bone-building vitamin K, which is found in
have the highest levels of large quantities in all leafy greens. In this recipe, the chard
anthocyanins, their skins have is not cooked, but gently wilted when tossed with roasted
the highest concentrations of
resveratrol, and their edible sweet potatoes and grapes. If you don’t have chard, simply
seeds are the only part of the substitute with any leafy green you have on hand. Kale and
grape to contain beneficial collard greens are two of my favorites and also work well in
proanthocyanidins compared this recipe.
to seedless green grapes. So
enjoy all grapes, but choose
red and purple seeded
grapes more often for the
biggest antioxidant boost. 3 medium-size sweet potatoes, preheat the oven to 400°f
peeled and cubed (about (200°c, or gas mark 6). spread the
2 pounds [910 g]) sweet potatoes and onion onto a
1 large onion, sliced thickly 9 ✕ 13-inch (23 ✕ 33 cm) baking
¼ cup (60 ml) extra-virgin olive oil dish. drizzle with the olive oil, sprinkle
Sea salt and freshly ground pepper, with salt and pepper, and toss to
to taste coat. roast for 20 to 25 minutes,
2 cups (300 g) red grapes stirring occasionally. add the grapes,
toss to combine, and roast for an
1 large bunch rainbow chard,
additional 20 to 25 minutes, stirring
stemmed and torn into
bite-size pieces occasionally, until the sweet potatoes
are tender and browned.

place the chard in a large serving

bowl. while still hot from the oven,
transfer the roasted potatoes, grapes,
and onions to the serving bowl and
toss with the chard until it begins to
gently wilt. season with salt and
Yield: 6 servings pepper, to taste. serve warm.

74 | powerful plant-based superfoods

048-087_29749.indd 74 12/19/12 5:19 PM 048-087_297

048-087_29749.indd 74 12/19/12 5:18 PM 048-087_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:74
d

19/12 5:19 PM 048-087_29749.indd 75 12/19/12 5:19 PM

19/12 5:18 PM 048-087_29749.indd 75 12/19/12 5:18 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:75
 NoNi
Polynesian Powerhouse

Spotlight: Scopoletin
ha
Noni fruits are rich in la
scopoletin, a polyphenol that, in
according to researchers at re
the University of Hawaii, (w
has antibacterial, antifungal,
an
anti-inflammatory, and
slo
analgesic (pain-relieving)
su
properties. It may also help
st
lower blood pressure, act
as a natural vasodilator lo
(relaxes and widens the an
blood vessels), and prevent m
or treat allergies, arthritis, di
sleep disorders, headaches, Noni fruits are the yellow, 3- to fruits also contain numerous ha
depression, Alzheimer’s 4-inch (7.5 to 10 cm), bumpy fruits health-promoting phytochemicals as
disease, and other conditions. that grow on small evergreen trees with strong antioxidant and anti- da
(Morinda citrifolia) in Hawaii, Tahiti, inflammatory properties, including no
and other tropical regions of the Pa- heart-healthy polyphenols, cancer- re
cific. Although the fruit is enjoyed for fighting iridoids, and immune- no
its health properties, all parts of the boosting polysaccharides. Studies in
tree—including the leaves and roots— have shown that the antioxidants in
have a long history of use in tradi- noni are able to scavenge cell-dam- Im
tional Polynesian medicine, one that aging free radicals and protect body S
spans more than two thousand years. tissues and organs—like the liver and N
Described as an antifungal, antibacte- brain—from oxidative damage due to fig
rial, antitumor, anti-inflammatory, and aging or exposure to environmental m
immune-enhancing plant, noni has toxins. In addition, the anti-inflammatory sy
historically been used to treat properties of the fruit may help di
everything from infections and reduce the pain and inflammation
diabetes to arthritis and cancer. And associated with conditions like in
its long history of use combined arthritis and gout. And if that weren’t he
with a growing body of research is enough, some studies suggest that im
positioning this Polynesian fruit as a noni may help reduce some of the ce
modern-day superfood. risk factors associated with heart tio
disease and diabetes. re
Noni May Help Control Indeed, the compounds in noni tra
Blood Sugar fruits may help lower total choles- sy
Noni is a good source of magnesium, terol, LDL (“bad”) cholesterol, and A
iron, potassium, and vitamin C. The triglyceride levels. And some studies eff

76 | powerful plant-based superfoods

048-087_29749.indd 76 12/19/12 5:19 PM 048-087_C6

048-087_C68317.indd 76 1/15/13 11:21 AM 048-087_C6
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:76
 have found that noni may help regu- in cancer prevention and treatment
late blood sugar levels by improving because when the immune system is
insulin sensitivity, stimulating the stimulated, it may help suppress the
release of insulin from the pancreas growth of cancerous tumors.
(which helps reduce blood sugars), In a study published in 2009,
and delaying gastric emptying (which researchers found that the tumors
slows digestion and the release of of animals treated with noni (or a
sugars into the bloodstream). In a combination of noni and an antican-
study published in 2011, researchers cer medication) were 40 to 50 percent
looked at the effects of noni juice smaller than those of the control
and a standard blood sugar-lowering group. Other studies have found that
medication on diabetic rats, and they extracts of noni can destroy small
discovered that drinking noni juice numbers of cancer cells, in some
had similar effects on blood sugars cases by as much as 36 percent—
as taking medication. After twenty acting, in part, by triggering the
days, both the rats that consumed self-destruction of those cells.
noni juice twice daily and those that
received the treatment medication
normalized their blood sugars, reduc-
ing them by more than 50 percent.

Immune-Boosting
Super Fruit PuTTINg IT INTO PrAcTIce
d Noni has traditionally been used to
o fight infections, and this tropical fruit Fresh noni fruits and juices are rarely found outside of the South
may indeed stimulate the immune Pacific, however, bottled juices and dried powders are commonly
y system and help fight infections and available in supermarkets and health food stores. Although it is not
disease—including cancer. clear how much noni juice you need to consume to obtain health
The compounds in noni, includ- benefits, two separate University of Illinois studies found
ing its beneficial polysaccharides, that drinking as little as 1 to 4 ounces (28 to 60 ml) of juice daily
t help activate the immune system’s was associated with improved lipid profiles and a reduced risk
important B and T cells, white blood of cancer in heavy smokers. As with the juice of any super fruit,
cells that help your body fight infec- I recommend adding a small amount—about 2 ounces (1/4 cup, or
tion. In a cell study published in 2010, 60 ml)—of pure noni juice or a few teaspoons of noni powder to
researchers found that certain ex- freshly pressed juices and blended smoothies for a boost of its
tracts of noni fruit increased immune beneficial antioxidants. Because noni juice is quite pungent, it
system activity by up to 35 percent. blends well with sweeter fruits like berries and bananas.
And these immune-stimulating
s effects may play an important role

super fruits | 77

19/12 5:19 PM 048-087_C68317.indd 77 1/15/13 11:32 AM

5/13 11:21 AM 048-087_C68317.indd 77 1/15/13 1:26 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:77
 creAmy noni
Fruit Smoothie

Sweet raspberries and peaches—two late summer power foods—

combine with a splash of bitter noni juice in this antioxidant-packed
smoothie. The homemade almond milk and banana add a creamy
texture—and a boost of minerals like potassium and calcium. Although
homemade almond milk is incredibly simple to make, you can
substitute with your favorite packaged nondairy milk.

For the Smoothie: Combine all the ingredients in

1½ cups (355 ml) Vanilla Almond Milk a high-speed blender and blend
(recipe follows) until smooth.
¼ cup (60 ml) noni juice
1 cup (250 g) frozen raspberries
1 cup (250 g) frozen peach slices
1 medium-size banana

For the Vanilla Almond Milk: drain and rinse the almonds. blend
1 cup (145 g) raw almonds, soaked the almonds and water in a high-speed
for 6 to 8 hours blender for approximately 1 minute.
4 cups (950 ml) filtered water strain the milk into a separate pitcher
4 pitted dates using a nut milk bag or strainer. rinse the
blender container with water. Combine
1 tablespoon (14 g) coconut oil
the strained milk with the remaining
1 tablespoon pure vanilla extract
ingredients and blend until smooth.
½ vanilla bean, scraped, or additional pour into tightly lidded glass jars and
½ teaspoon pure vanilla extract refrigerate. serve chilled. shake well
before serving.
Yield: 4 cups

78 | powerful plant-based superfoods

048-087_29749.indd 78 12/19/12 5:19 PM 048-087_297

048-087_29749.indd 78 12/19/12 5:18 PM 048-087_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:78
h

19/12 5:19 PM 048-087_29749.indd 79 12/19/12 5:19 PM

19/12 5:18 PM 048-087_29749.indd 79 12/19/12 5:18 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:79
 oliveS
Mediterranean Superstar for the Heart

DiD You Know?

ca
Olives and olive oil contain lu
a compound called ch
oleocanthal, which appears be
to have anti-inflammatory en
properties similar to that of se
ibuprofen, a nonsteroidal
he
anti-inflammatory drug
co
(NSAID). Although the
amount of oleocanthal in
re
3 tablespoons (45 ml) of olive
oil is equivalent to only about LD
10 percent of the amount (w
of ibuprofen recommended ha
for pain relief in adults, some bl
researchers feel that regular m
low doses of oleocanthal- Olives are the small fruits of trees shunned because of their high fat bl
containing olive oil might (Olea europaea) that grow through- content and the mistaken belief that le
help treat inflammatory out the Mediterranean. There are an they would cause weight gain and st
conditions, such as arthritis, estimated 2,500 different varieties health problems. A tablespoon (15 ml) re
for which NSAIDs are of olives and about 250 of them are of olive oil contains around 14 grams w
commonly used—and without cultivated commercially—mostly of fat, but more than 70 percent of re
the common side effects of throughout Spain, Italy, and greece. that fat is in the form of oleic acid, a 41
these over-the-counter drugs. Their use in food and medicine goes heart-healthy monounsaturated fat. ne
back more than seven thousand years, Researchers have found that eating be
and with a rich content of heart- foods rich in these fats may help lower fa
healthy fats and numerous health- total and LDL (“bad”) cholesterol and
promoting phytochemicals, olives increase HDL (“good”) cholesterol E
are well regarded as a superfood for levels. In fact, early studies found that Y
good health. Their consumption has when people swapped the saturated fat O
been associated with reduced risks in their diet (commonly found in ani- yo
of both heart disease and cancer, and mal products like butter, lard, cheese, br
their potent antioxidant and anti- milk, and ice cream) with olive oil, in
inflammatory activities may ease their total and LDL cholesterol levels th
arthritis and allergies, while promot- dropped significantly—by as much as th
ing healthy skin. 13 and 19 percent, respectively. sp
Olives also contain numerous 30
Healthy Fats and health-promoting compounds, includ- w
Powerful Polyphenols ing pigments like chlorophyll and the th
Like avocados, olives were once cancer-fighting and skin-protecting na

80 | powerful plant-based superfoods

048-087_29749.indd 80 12/19/12 5:19 PM 048-087_297

048-087_29749.indd 80 12/19/12 5:18 PM 048-087_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:80
 carotenoids like beta-carotene and phytochemicals in olives is thought
lutein. These little fruits also contain to play a protective role.
cholesterol-lowering phytosterols like Researchers have found that oleic
beta-sitosterol and free radical–scav- acid may turn off certain breast cancer-
enging tocopherols. But researchers promoting genes, and compounds
seem to attribute most of the olive’s in olives called triterpenes may help
health-promoting properties to its rich stop the growth and proliferation of
content of polyphenols. breast and other cancer cells, includ-
The polyphenols in olives protect ing those of the colon, prostate, and
red blood cells from injury, prevent skin. Several studies have shown that
LDL cholesterol from being oxidized triterpenes cause cancer cells to self-
(which causes plaque buildup and destruct; in one study, they triggered
hardening of the arteries), lower the self-destruction of more than 80
blood pressure (olive oil appears to percent of skin cancer cells.
mimic the effects of calcium channel
blockers), and prevent the clots that
lead to heart attack and stroke. In a
study published in 2011 in Neurology,
) researchers found that older adults
s who regularly consumed olive oil PUTTIng IT InTO PRACTICE
reduced their risk of stroke by
41 percent compared to those who You have likely consumed olives in at least one of their two edible
never used it—likely due to the forms: table olives or olive oil. Olives can be green or black, with the
beneficial combination of healthy only difference being their degree of ripeness (olives will darken as
r fats and polyphenols. they ripen), and they are often dry-cured or cured in water, brine, or
d oil to make them less bitter and more flavorful. You can toss olives into
Eating Olives May Lower salads or pastas, use them in cooking, or create delicious spreads like
at Your Risk of Cancer tapenades. I often enjoy a small serving of plain, marinated, or garlic- or
at Olive oil consumption may reduce almond-stuffed olives—around five—as a midday snack.
your risk of certain cancers, including When it comes to olive oil, I recommend using only organic, cold-
breast cancer. In a study published pressed, extra-virgin olive oil, which is the oil of the first pressing and
in 2006, Italian researchers found contains more oleic acid than any other grade of olive oil. Olive oil
that women who consumed more has a low smoke point and heating it at high temperatures will cause
than 30.5 grams (about 2 table- its fats to become unstable—and even form potentially cancer-caus-
spoons) of olive oil per day were ing compounds. For that reason, I recommend using olive oil to dress
30 percent less likely to be associated salads, raw or steamed vegetables, and pasta dishes—and for only
d- with increased breast cancer risk light sautéing over low heat.
he than those who ate less. The combi-
nation of anti-inflammatory fats and

super fruits | 81

19/12 5:19 PM 048-087_29749.indd 81 12/19/12 5:19 PM

19/12 5:18 PM 048-087_29749.indd 81 12/19/12 5:18 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:81
 gArlic
roSemAry oliveS

I often use kalamata olives in this recipe, but you can use any com-
bination of oil- and brine-cured olives. They are great for snacking,
tossed into salads or pasta, or served alongside other superfoods like
seasoned nuts, broken squares of dark chocolate, and seasonal fresh
fruits like grapes and strawberries.

3 cups (510 g) kalamata olives, Combine all the ingredients in a large

rinsed and drained bowl and mix well. refrigerate in a
3 sprigs fresh rosemary tightly lidded container for at least
3 cloves garlic, sliced thickly 24 hours, stirring occasionally. bring to
¼ cup (60 ml) extra-virgin olive oil room temperature before serving.
Zest of 1 small lemon

Yield: 3 cups

82 | powerful plant-based superfoods

048-087_29749.indd 82 12/19/12 5:19 PM 048-087_297

048-087_29749.indd 82 12/19/12 5:18 PM 048-087_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:82
19/12 5:19 PM 048-087_29749.indd 83 12/19/12 5:19 PM
19/12 5:18 PM 048-087_29749.indd 83 12/19/12 5:18 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:83
 pomegrAnAte
Nature’s Power Fruit

Spotlight:
ellAgitAnninS C
Th
Ellagitannins are
an
polyphenols found
po
abundantly in pomegranates.
Punicalagin, an ellagitannin ce
that is unique to pome- th
granates, contributes to el
more than 50 percent of an
its antioxidant activity. In ce
the body, ellagitannins are I was not a fan of seeded fruits as a arils, which in
converted to ellagic acid child. And so every fall and winter, are the seeds and an
and urolithins, two I would watch as my grandmother, their surrounding juice sacs, ap
compounds with potent mother, and older sister dug into the boasts an impressive 7 grams
anticancer properties. bright red, leathery skins of fresh of dietary fiber (20 to 30 percent of re
pomegranates just to get at their clus- your daily needs) and more than C
ters of little seeds. They would scoop 400 milligrams of potassium (the eff
out the edible seeds and their sur- same amount as a medium-size in
rounding juicy, red pulp and eat them banana). Each cup (174 g) also delivers le
by the spoonful. Back then, it seemed small amounts of fat and protein— or
like so much work (and mess) for so nearly 2 and 3 grams, respectively. (P
little reward, but I know better now. But what makes the pomegranate ca
The pomegranate (Punica granatum), a superstar is its remarkable levels tie
sometimes called “nature’s power of antioxidants and inflammation- of
fruit,” is one of the most antioxidant- suppressing phytonutrients. Research- pr
rich fruits in the world. And consum- ers have identified more than 120 pe
ing the fresh fruits and juices of this different phytochemicals in pome- 8
superfood provides a delicious way granates, including rich amounts of ju
to give your body an antioxidant and heart-healthy and cancer-fighting of
anti-inflammatory boost. flavonoids like anthocyanins and fo
tannins like ellagitannins. In a study de
Antioxidant-Rich Fruit published in 2008, researchers found th
of the Middle East that pomegranate juice had the
Pomegranates are native to the greatest antioxidant capacity of P
Middle East, but they are cultivated thirteen different juices tested—even H
throughout the world, including more than red wine, green tea, and Th
around the Mediterranean and in the açai berry juice. ke
United States. These super fruits are he
a good source of fiber, vitamin C, and po
potassium. One cup (174 g) of the bl

84 | powerful plant-based superfoods

048-087_29749.indd 84 12/19/12 5:19 PM 048-087_297

048-087_29749.indd 84 12/19/12 5:18 PM 048-087_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:84
 Cancer-Fighting Super Fruit in the blood vessels, and prevent or
The combination of flavonoids, tannins, reduce the oxidation of LDL (“bad”)
and other phytochemicals in the cholesterol, the latter of which can
pomegranate makes it a potent can- cause artery-clogging plaques to
cer fighter. Researchers have found form. It may also help lower choles-
that extracts of pomegranate and its terol levels. In a small-scale study
ellagitannins can inhibit the growth published in 2006, researchers found
and proliferation of certain cancer that subjects with type 2 diabetes who
cells. Positive effects have been seen drank 40 milliliters (about 1½ ounces)
in cancers of the breast, lungs, colon, of concentrated pomegranate juice
and skin, though the strongest effects over eight weeks had significant
appear to be on the prostate. reductions in both total and LDL
In a study published in 2006, cholesterol levels.
researchers at the University of
California, Los Angeles, tested the
effects of pomegranate juice on ris-
ing PSA (prostate-specific antigen)
rs levels in men with previous surgeries
or radiation due to prostate cancer. PUTTIng IT InTO PRACTICE
(PSA is a test used to detect prostate
cancer or other prostate irregulari- You can easily incorporate both fresh pomegranates and pomegran-
ties, and it is also used as a predictor ate juice into your diet. The fresh fruits offer up beneficial fiber and
of survival for those with recurrent small amounts of protein and fat that you cannot get in the juice.
h- prostate cancer.) They found that 85 However, the juices appear to contain more of the beneficial
percent of patients who consumed antioxidants than the fruits. The ellagitannins in pomegranates are
8 ounces (235 ml) of pomegranate found in greatest concentrations in the fruit husk, and consuming
juice daily slowed their rising levels pomegranate juice—from which the whole fruit, including the husk,
of PSA. In addition, sixteen of the is pressed—releases significantly greater amounts of ellagitannins
forty-six men in the study actually than you would consume by eating the fresh arils alone. However, I
decreased their PSA levels—four of recommend enjoying both for good health.
them by more than 50 percent. You can eat pomegranate arils alone as a snack or tossed into
salads or warm bowls of cereals or grains. Try 100 percent pomegran-
Pomegranates Promote ate juice alone or added to sparkling water, freshly pressed juices,
Heart Health and blended smoothies. Several studies have found that as little as
The antioxidants in pomegranates 2 ounces (60 ml) and up to 8 ounces (235 ml) of the juice may have
keep the heart and blood vessels beneficial effects on the heart and markers of heart disease (like high
healthy. Studies have shown that cholesterol and blood pressure).
pomegranate juice may help lower
blood pressure, reduce inflammation

super fruits | 85

19/12 5:19 PM 048-087_29749.indd 85 12/19/12 5:19 PM

19/12 5:18 PM 048-087_29749.indd 85 12/19/12 5:18 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:85
 pomegrAnAte And
wild rice pilAF

Wild rice is a naturally gluten-free grain that has slightly more protein
than other whole grains (about 8 grams per cup [165 g], cooked)
and is a good source of fiber, folate, and minerals like magnesium,
phosphorous, and zinc. The combination of wild rice with crunchy,
antioxidant-rich pomegranate seeds and chopped apples makes this
a hearty and savory autumn dish.

1 cup (160 g) raw wild rice Combine the wild rice, brown rice, and
1 cup (185 g) raw brown rice water in large stockpot. Cover and bring
4 cups (950 ml) water to a boil. reduce the heat and simmer until
1 cup (235 ml) balsamic vinegar cooked, about 50 minutes.
2 cloves garlic, crushed
in a small saucepan, heat the balsamic
¼ teaspoon dried thyme
vinegar over medium heat and simmer,
2 teaspoons grapeseed oil stirring occasionally, until it becomes syrup-
1 medium-size onion, chopped like in consistency and is reduced by half, 20
1 apple, chopped to 30 minutes. add the garlic and thyme
1 cup (174 g) pomegranate arils and simmer for an additional 1 to 2 minutes.
½ cup (73 g) sunflower seeds remove from the heat and set aside.
Sea salt and freshly ground pepper,
to taste in a large skillet, warm the grapeseed oil
over medium heat. add the onion and
apple and sauté until the onion is soft,
about 3 minutes. remove from the heat
and set aside.

to assemble the pilaf, place the rice, onions,

apples, pomegranate arils, and sunflower
seeds in a large bowl. pour the balsamic
reduction over the pilaf and stir to com-
bine. season with salt and freshly ground
Yield: 6 to 8 servings pepper to taste. serve warm.

86 | powerful plant-based superfoods

048-087_29749.indd 86 12/19/12 5:20 PM 048-087_297

048-087_29749.indd 86 12/19/12 5:18 PM 048-087_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:86
n

19/12 5:20 PM 048-087_29749.indd 87 12/19/12 5:20 PM

19/12 5:18 PM 048-087_29749.indd 87 12/19/12 5:18 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:87
 3
Super Green
FoodS
AFA Blue-Green Algae, Spirulina,
Broccoli Sprouts, Dandelion Greens,
Kale, Spinach, Chlorella

088-115_29749.indd 88 12/19/12 6:14 PM 088-115_297

088-115_29749.indd 88 12/19/12 6:14 PM 088-115_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:88
 Super green foods are packed with blood- and bone-building
minerals and vitamins like iron, calcium, and vitamin K; cancer-
fighting phytonutrients like carotenoids; and toxin-binding
and -eliminating chlorophyll, the pigment responsible for their
rich, green color. All greens vary in flavor and nutrition, so enjoy
a variety each day to satisfy your taste and nutrient needs. From
big raw salads and green smoothies to sautéed greens and soups,
it’s easy to go green.

super green foods | 89

19/12 6:14 PM 088-115_29749.indd 89 12/19/12 6:14 PM

19/12 6:14 PM 088-115_29749.indd 89 12/19/12 6:14 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:89
 AFA Blue-Green AlGAe
Wild-Harvested Super Algae

Spotlight: Vitamin B12

Vitamin B12 is an important th
nutrient for healthy he
metabolism and nerve re
function. An estimated Fl
40 percent of the U.S. of
population—including both pr
vegans and meat-eaters—is
ha
deficient in this vitamin,
ai
and deficiencies have been
na
associated with fatigue,
of
weakness, anemia, and
numbness and tingling in im
the arms and legs. Despite ba
claims to the contrary, AFA ea
and other plant foods (like
unwashed or unpeeled C
vegetables) aren’t adequate M
sources of vitamin B12. A
Because the only known ro
reliable sources of vitamin th
B12 are animal products, Aphanizomenon flos-aquae (AFA) Wild Superfood of the West fu
this is one nutrient where are edible blue-green algae that AFA contain more than sixty-five gr
supplementing—especially are harvested from Upper Klamath different vitamins, minerals, and fatty an
for vegans—is essential. Lake in Oregon. At an elevation of acids. It comprises all nine essential w
4,100 feet (1250 meters) above sea amino acids as well as tyrosine, a
level, it has been described as one conditional amino acid that is consid- is
of the most nutrient-rich lakes in ered essential during times of illness Re
the world. Seventeen rivers feed into or stress. AFA are also an excellent ph
it and deposit an estimated 50,000 source of phycocyanin, a pigment ca
tons of mineral-abundant silt. Wild- responsible for its deep blue-green bo
growing AFA have been harvested color and antioxidant power. Also
and processed there for more than found in spirulina, phycocyanin has O
twenty-five years. And it is the anti- been shown to have strong anti- te
inflammatory properties and anti- inflammatory properties. In fact, on
oxidant power of these unique, edible researchers have found that extracts ra
algae that make them an increasingly of AFA may help reduce pain and w
popular superfood. inflammation and have a protective a
effect on tissues and organs such as ch
the brain, liver, and kidneys. to

90 | powerful plant-based superfoods

088-115_C68317.indd 90 1/18/13 9:06 AM 088-115_C6

088-115_29749.indd 90 12/19/12 6:14 PM 088-115_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:90
 In addition, AFA may help boost eliminate it from the body through
the immune system and promote the digestive tract. The results?
healing. In a study published in 2010, Treating the trout with chlorophyll
researchers at the University of South reduced their number of liver tumors
Florida found that certain extracts by 29 to 64 percent and stomach
of AFA may help enhance stem cell tumors by 24 to 45 percent.
production in vitro. And some studies
have shown that AFA extracts may
aid in activating macrophages and
natural killer cells—two special types
of cells that help stimulate the
immune system while destroying
bacteria, viruses, and dead or dis-
eased cells in the body.

Chlorophyll-Rich Superfood PUTTIng IT InTO PRAcTIce

May Help Eliminate Toxins
AFA are an excellent source of chlo- Although AFA are a wild food, you can purchase it frozen or in the
rophyll, a pigment that gives plants form of a powder. Frozen AFA can be thawed and consumed as a
their green color and acts as a power- liquid alone or diluted with a small amount of fresh juice or water.
ful antioxidant. It is found in all leafy I recommend adding AFA powder, liquid, or frozen cubes (I often
green vegetables, algae like chlorella thaw an entire jar of AFA, pour into small ice cube trays, and
y and spirulina, and green grasses like refreeze) into your own freshly pressed juices or blended smoothies.
wheat and barley. One major manufacturer recommends starting with a small amount
What is exciting about chlorophyll of AFA—about ½ to 1 teaspoon—and increasing intake gradually up
d- is its potential role in cancer prevention. to 1 tablespoon (15 ml) or more each day, depending on how your
s Researchers have found that chloro- body feels.
phyll attaches to potentially cancer- Because AFA grow in the same water as other inedible, toxic
causing compounds and toxins in the algae (such as Microcystis aeruginosa, which produces a liver toxin
body, preventing their absorption. called microcystin), there is some concern over accidental contami-
In a 2012 study conducted at nation that could occur during harvest. For this reason, if you choose
Oregon State University, researchers to consume AFA, buy only 100 percent pure AFA from a reputable
tested the effects of chlorophyll company that can verify that its products have been tested for and
on cancer-causing compounds in found free of contaminants. Also be sure to discuss any supplements
rainbow trout. In the study, the fish you are taking with your health-care provider, especially if you are a
were exposed to moderate levels of woman who is pregnant or breastfeeding. And please, do not
a carcinogen and then treated with attempt to grow or harvest AFA yourself.
chlorophyll. The chlorophyll was able
to bind with the carcinogen and

super green foods | 91

8/13 9:06 AM 088-115_C68317.indd 91 1/18/13 9:06 AM

19/12 6:14 PM 088-115_29749.indd 91 12/19/12 6:14 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:91
 lemony
Green Juice S
In

how to BuilD a Better Di

green Juice
C
Here are five tips to getting gr
the best nutrition and flavor
This juice is a great introduction to green juices. It is
on
from green drinks: incredibly crisp and refreshing—and lusciously green pr
1. prep your produce. because of the powerful health-promoting pigments in gr
Wash fruits and vegetables the leafy greens, green vegetables, herbs, and AFA blue- ha
thoroughly. If you use organic green algae. If you don’t have a juicer, try adding AFA to lev
produce, leave them unpeeled co
unless otherwise specified. I any of the smoothies in this chapter.
ze
suggest peeling conventional ha
produce to remove additional th
pesticides. All produce can be re
left whole or chopped to fit 1 head romaine lettuce push all the ingredients except by
the feed tube of your juicer. 3 to 4 stalks kale the afa through a juicer. add the de
2. use fresh greens. The 3 to 4 stalks celery afa to the juice pitcher and stir gi
longer leafy greens sit in the 1 medium-size cucumber to combine. serve immediately. to
fridge, the more bitter they yo
1 bunch parsley
taste, so use within a day or
two of purchase. 2 lemons, peeled
3. experiment with a 1 green apple
variety of greens. All leafy 1 thumb-size piece fresh
greens have different flavors ginger, peeled
and nutrient profiles. For 1 teaspoon to 1 tablespoon
example, kale is more bitter (15 ml) liquid AFA
but its calcium is better
absorbed than spinach. So
mix up your greens each day
Yield: 2 servings
for flavor and nutrition.
4. add an extra lemon,
lime, or apple to your green
juice. The citrus flavor will
help cut the bitter taste of
greens, and adding an apple
will make your juice sweeter.
5. Serve cold. Green
juices taste better chilled.
Refrigerate your ingredients
the night before juicing or
serve over ice.

92 | powerful plant-based superfoods

088-115_29749.indd 92 12/19/12 6:14 PM 088-115_297

088-115_29749.indd 92 12/19/12 6:14 PM 088-115_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:92
 SpirulinA
Inflammation-Fighting Super Algae

DiD You Know?

Contrary to popular belief,
green foods—not orange
ones like carrots—help
protect your eyes. Leafy
greens and microalgae
have some of the highest
levels of the eye-protecting
compounds lutein and
Spirulina is microscopic, freshwater is protein, which includes all nine
zeaxanthin. Some studies
have found that diets rich in
blue-green algae that grow through- essential amino acids. Spirulina also
these two carotenoids can out the alkaline waters of Mexico, contains gamma-linolenic acid, an
reduce the risk of cataracts Asia, central Africa, and the Ameri- omega-6 fatty acid that—unlike other
by 20 percent and macular cas. consumed for hundreds of years omega-6 fatty acids—appears to
degeneration by 40 percent— in Mexico and central Africa, spiru- reduce inflammation, not promote
giving you two more reasons lina was once harvested from Lake it. The vibrant green color of spiru-
to add more green foods to Texcoco (in what is now Mexico city) lina is the result of several beneficial
your diet. by the Aztecs, who dried it for use plant pigments, like chlorophyll and
in cakes and broths. Although there phycocyanin, which also contribute
are more than a hundred different to its health-promoting properties.
species of spirulina, three common, chlorophyll appears to bind to and
edible ones—Spirulina platensis, eliminate potential cancer-causing
Spirulina maxima, and Spirulina compounds in the body, preventing
fusiformis—continue to be explored their absorption, and phycocyanin
for their health-promoting potential. may help reduce inflammation while
From enhancing immunity and eas- protecting organs like the brain and
ing allergies to lowering cholesterol liver. Spirulina also contains cancer-
and removing toxins from the body, fighting carotenoids like beta-
researchers are finding that this nutri- carotene, though their trademark
ent- and antioxidant-rich superfood orange hues are masked by chloro-
may give your health a super boost. phyll’s rich green color.

Protein- and Pigment- A Free Radical-Scavenging

Packed Algae Antioxidant
Spirulina is an excellent source of The combination of powerful com-
numerous vitamins and minerals, pounds in spirulina—mainly beta-
including vitamin e, manganese, carotene and phycocyanin—contrib-
iron, and selenium. Sixty to 70 percent ute to its strong antioxidant activity
of the dry weight of this green food and ability to protect cells from the

super green foods | 93

19/12 6:14 PM 088-115_29749.indd 93 12/19/12 6:14 PM

19/12 6:14 PM 088-115_29749.indd 93 12/19/12 6:14 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:93
 c
G
damaging effects of free radicals. may lower total and LDL (“bad”) ers looked at the effects of spirulina Su
In 2010, researchers found that cholesterol, increase HDL (“good”) supplementation on the blood lipids Bl
spirulina extracts exerted greater cholesterol levels, and reduce the of thirty-six men and women over Bo
free radical–scavenging abilities accumulation of fat in the liver that a six-week period. After consum- be
than did extracts of phycocyanin often occurs from eating a high-fat, ing 4½ grams (approximately 1 as
alone (suggesting that there is a high-cholesterol diet. In a study tsp) of spirulina each day, subjects to
likely synergistic effect between published in 2010, researchers experienced significant decreases m
its compounds). looked at the effects of a spirulina- in triglyceride, LDL cholesterol, and ph
Researchers have also found that enriched, high-cholesterol diet in total cholesterol levels, as well as di
the compounds in spirulina may rabbits with elevated cholesterol improvements in blood pressure. In Ju
help block pathways in the body levels. After eight weeks, they found fact, following treatment, the preva- on
that can lead to inflammation. As that a 1 percent spirulina-enriched lence of both high cholesterol and it
a result, it may help reduce pain diet reduced LDL cholesterol by triglycerides was cut in half. nearly nu
and inflammation associated with more than 26 percent, while a 5 28 percent of subjects had elevated ve
arthritis; ease allergy symptoms by percent spirulina-enriched diet less- cholesterol levels prior to treat- th
blocking the release of histamine, ened LDL cholesterol by more than ment, whereas only 14 percent had jui
which causes runny nose, itchy eyes, 40 percent. Researchers also found elevated lipids after treatment. di
and sneezing; and even boost the that both groups had lower total m
growth of beneficial bacteria in the cholesterol levels and increased pr
gut (like Lactobacillus acidophi- HDL cholesterol levels. sn
lus), which may help calm irritable Similar findings have been seen pr
fru
bowel syndrome, improve digestion in human studies. In 2007, research-
bl
and nutrient absorption, and treat
re
conditions like diarrhea following
slo
antibiotic use. Spirulina may also (e
help boost the immune system pr
by increasing the production of PUTTIng IT InTO PRAcTIce po
antibodies and other cells that are id
useful in fighting off infections and Spirulina can be found in most supermarkets and health food stores bo
even cancer. and is typically available as a tablet or dried powder. Powders can be dr
added to freshly pressed juices or blended smoothies, sprinkled into
Cholesterol-Lowering salads, or whisked into homemade salad dressings. Many spirulina-
Super Green based products are also becoming more available, including raw food
Spirulina may also help reduce bars and cookies. You can also make your own treats, using a mixture
some of the risk factors associ- of dried fruits, nuts, spirulina, and other superfood powders. This
ated with heart disease, such as super green is excellent when combined with raw cacao powder, maca
high cholesterol levels. Several powder, and coconut—three additional top superfoods.
animal studies have found that
diets supplemented with spirulina

94 | powerful plant-based superfoods

088-115_29749.indd 94 12/19/12 6:14 PM 088-115_297

088-115_29749.indd 94 12/19/12 6:14 PM 088-115_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:94
 chocolAte Almond
Green ShAke
a SuperfooD Kitchen tip:
ds BlenDing anD Juicing
Both juicing and blending can
benefit health. They provide This rich and creamy smoothie combines the complementary
a simple—and delicious—way flavors and antioxidant and inflammation-fighting powers of
to get a big boost of vitamins, raw cacao, goji berries, and spirulina with a sprinkle of stress-
minerals, live enzymes, and busting maca and generous scoop of protein-, calcium-, and
d phytonutrients. So what’s the
difference between the two? fat-rich almond butter. enjoy this sweet shake for breakfast—or
n Juicing tends to be gentler any time you are craving a more substantial but easy-to-
- on the digestive tract because digest meal for sustained energy.
it floods your body with
y nutrients from the fruits and
d vegetables you juice—without
the fiber. For this reason,
juices tend to be more rapidly 1½ cups (355 ml) filtered water 2 tablespoons (12g)
digested and absorbed, ¼ cup (60 g) raw almond butter raw cacao powder
making them ideal as a 2 medium-size frozen bananas 2 teaspoons (10 g)
pre-meal or between-meal 2 dates raw maca powder
snack. By contrast, smoothies ¼ cup (23 g) dried goji berries 1 serving-size scoop (per
provide the nutrients of the manufacturer) spirulina-
fruits and vegetables you containing green powder
blend—plus the fiber. For this
reason, they tend to be more
Combine all the ingredients in a high-speed
slowly digested and absorbed
(especially when they include blender and blend until smooth.
protein-rich nuts, seeds, and
powders), making them an Yield: 2 servings
ideal meal in a glass. Enjoy
both juices and blended
drinks for good health!

super green foods | 95

19/12 6:14 PM 088-115_29749.indd 95 12/19/12 6:14 PM

19/12 6:14 PM 088-115_29749.indd 95 12/19/12 6:14 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:95
 Broccoli SproutS
Cancer-Fighting Super Sprout

Spotlight:
Sulforaphane
le
Sulforaphane is a potent
w
cancer-fighting compound
he
that is produced in the
le
body after you consume
broccoli and broccoli pr
sprouts. Researchers have ar
found that sulforaphane
helps inhibit the growth and ca
spread of certain cancer ph
cells, including those of the th
breast, prostate, cervix, and tri
bladder. It is also involved du
in certain detoxification Sprouts are the ultimate live super- these glucosinolates are converted in
pathways in the body that foods. These three- to seven-day-old in the body to active cancer-fighting ch
help prevent toxins you are plants are a concentrated source isothiocyanates, more specifically, Su
exposed to from becoming of important vitamins, minerals, sulforaphane. Despite both being pow- an
carcinogenic. Good sources enzymes, and phytochemicals. In fact, erful cancer-fighting foods, broccoli fu
of sulforaphane include they have just as much—if not more— sprouts contain much higher levels of w
cruciferous vegetables like of the same nutrients found in mature glucosinolates than mature broccoli. (in
cauliflower, cabbage, and plants. Another benefit: Sprouts are Researchers at the Johns Hopkins an
Brussels sprouts. usually easier to digest and their University School of Medicine found
nutrients are better absorbed than that three-day-old broccoli sprouts re
their mature counterparts, in part contain up to fifty times higher levels eff
because of their abundance of live of glucoraphanin (a glucosinolate br
enzymes. From grains and legumes in broccoli) than do mature broccoli ei
(such as peas and lentils) to radish plants. That means that a 1-ounce py
and broccoli seeds, many foods can ( 1/3 cup [28 g]) serving of broccoli th
be sprouted. And broccoli sprouts— sprouts will deliver roughly the same (a
with their impressive levels of cancer- level of cancer-fighting compounds as da
fighting compounds—are a standout would more than a pound (455 g) m
among sprouts and a living super- of broccoli. py
food for the body. al
Broccoli Sprouts: In
Sprouting More Good for the Gut je
Glucosinolates than Broccoli Broccoli sprouts have anticancer sp
Broccoli and broccoli sprouts contain activity, are good for the heart (they th
compounds called glucosinolates. may help lower total cholesterol, LDL
When you eat broccoli or its sprouts, [“bad”] cholesterol, and triglyceride

96 | powerful plant-based superfoods

088-115_C68317.indd 96 1/15/13 11:34 AM 088-115_297

088-115_29749.indd 96 12/19/12 6:14 PM 088-115_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:96
 levels), and may even benefit those
with diabetes (eating sprouts may
help improve blood sugar and insulin
levels). But many people are sur-
prised to learn that broccoli sprouts
are also good for the gut.
Researchers have found that the
cancer-fighting compound sulfora-
phane is also a powerful protector of
the digestive tract. This compound PUTTIng IT InTO PRAcTIce
triggers the cells in the gut to pro-
duce enzymes that protect against Broccoli sprouts have a pleasing, peppery flavor and a few ounces
inflammation, DnA-damaging (28 to 55 grams) added to salads, vegetable wraps, and veggie burgers
chemicals, and oxidative damage. are a great way to get a boost of flavor and nutrition. They are readily
Sulforaphane also appears to act as available at supermarkets and health food stores and can also be grown
w- an antibiotic against certain harm- at home (see Resources, page 215, for more information).
ful bacteria like Helicobacter pylori, Like other raw fruits and vegetables, sprouts carry a risk of
f which has been linked to gastritis food-borne illness. Because the seeds require a warm, moist
(inflammation of the stomach), ulcers, environment for sprouting, it makes them an ideal breeding ground
and stomach cancer. for bacteria. As a result, the U.S. Food and Drug Administration
In a study published in 2009, advises that children, the elderly, pregnant women, and those with
researchers in Tokyo looked at the impaired immune systems avoid eating raw or lightly cooked sprouts
effects of a diet supplemented with (particularly onion, alfalfa, clover, radish, and mung bean).
broccoli or alfalfa sprouts in forty- It also recommends that everyone cook sprouts thoroughly and ask
eight patients infected with H. that sprouts not be added to your food when eating out.
pylori. After eight weeks, they found If you choose to eat raw broccoli sprouts, there are a few things
that those who consumed 70 grams that you can do to minimize the risk of contamination. Buy fresh
(about 2½ ounces) of broccoli sprouts sprouts (or seeds) from reputable producers that have an Interna-
as daily had significant reductions in tional Sprout Growers Association (ISGA)–certified seal, which
markers of inflammation and H. means that they follow guidelines to minimize risk of contamination
pylori infection (a similar intake of and are certified by a third party. Fresh broccoli sprouts should also
alfalfa sprouts had no such effects). be just that: fresh. Avoid sprouts that are brown, slimy, odorous, or
Interestingly, two months after sub- past their expiration date and keep sprouts refrigerated at all times.
jects stopped consuming the broccoli And as with all fruits and vegetables, wash thoroughly before con-
sprouts, those markers went back to suming. Washing produce before eating, cutting, or cooking helps
their previous levels. rid the surface of dirt, bacteria, and other particles.
L

super green foods | 97

5/13 11:34 AM 088-115_29749.indd 97 12/19/12 6:15 PM

19/12 6:14 PM 088-115_29749.indd 97 12/19/12 6:14 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:97
 AvocAdo And
Sprout-StuFFed tomAtoeS

The broccoli sprouts in this recipe aren’t just sprinkled on top of these
little treats, but blended right into the thick and creamy filling. Stuffed
cherry tomatoes are perfect bite-size snacks, but if you are looking for
a more substantial side dish, you can hollow out and fill two or three
vine-ripened tomatoes.

1 pint (300 g) cherry tomatoes slice off the top of the cherry tomatoes
1 avocado, peeled and pitted and gently scoop out the inner pulp.
½ cup (17 g) plus ¼ cup (8 g) turn the tomatoes upside down on a
packed broccoli sprouts, divided paper towel to drain. blend the avocado,
1 tablespoon (15 ml) freshly ½ cup (17 g) of the broccoli sprouts, and
squeezed lime juice the lime juice, sea salt, and garlic powder
¼ teaspoon sea salt in a food processor until smooth and
creamy. transfer the filling to a small
Pinch of garlic powder
bowl and stir in the red onion. spoon or
2 tablespoons (20 g) diced red onion pipe the filling into the tomatoes and
garnish with the remaining ¼ cup (8 g)
of broccoli sprouts.

Yield: 40 to 50 stuffed tomatoes

98 | powerful plant-based superfoods

088-115_29749.indd 98 12/19/12 6:15 PM 088-115_C6

088-115_29749.indd 98 12/19/12 6:14 PM 088-115_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:98
e
d
r

19/12 6:15 PM 088-115_C68317.indd 99 1/15/13 11:34 AM

19/12 6:14 PM 088-115_29749.indd 99 12/19/12 6:14 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:99
 dAndelion GreenS
Liver-Loving Super Weed

Spotlight: Vitamin K
m
Vitamin K is a fat-soluble of
vitamin that is abundant in hi
leafy greens. It helps regulate of
blood clotting and maintains st
strong bones. Researchers fre
have found that women who
40
get at least 110 micrograms
im
of vitamin K (the amount in
yo
a quarter-cup, or 14 grams,
of dandelion or other leafy
greens) are 30 percent less D
likely to have a hip fracture P
than are women who D
consume less. In fact, those pr
who eat a serving of leafy ca
greens each day (one serving da
equals 1 cup [55 g] of fresh yo
greens or ½ cup [53 g] of an
cooked greens) cut their risk w
of hip fracture by 50 percent Dandelions (Taraxacum officinale) promoting and disease-fighting food le
compared with those who eat are perennial weeds of the Astera- worthy of status higher than that of a he
leafy greens only once a week. caea family, which includes daisies, common weed. fo
asters, and sunflowers. During the lio
spring and summer months, they are Packed with Bone-Building an
often found dotting the lush green Calcium and Vitamin K ce
landscape with their vibrant yellow Dandelion leaves are edible greens an
flowers. Although dandelions are that are rich in vitamins, minerals, co
often thought of as pesky weeds, antioxidants, and phytochemicals. A ca
they are actually a rich source of few handfuls of these fresh, chopped pr
nutrients with potent antioxidant greens—around 3 cups [165 g]— bo
and anti-inflammatory properties. tossed into a soup or smoothie deliver liv
My wise grandmother would often nearly 5 grams of protein (almost as
pick young dandelion leaves right much as the 7 grams in an egg) and an
from the ground and toss them into about 6 grams of dietary fiber (almost pr
salads. Dandelions—including their a quarter of your daily needs). he
leaves and roots—have a long history A cup (55 g) of raw, chopped fro
of use in food and medicine, and dandelion greens contains more than ot
researchers are discovering today 100 milligrams of calcium (about lis
that the dandelion is a potent health- one-third of the calcium in a cup of th

100 | powerful plant-based superfoods

088-115_29749.indd 100 12/19/12 6:15 PM 088-115_297

088-115_29749.indd 100 12/19/12 6:14 PM 088-115_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:100
 milk) along with nearly 2 milligrams in mice with acetaminophen-induced
of iron. Dandelion greens are also liver toxicity. Although acetamino-
high in vitamins A and K, the latter phen is a common over-the-counter
of which is important for building pain reliever, excess, long-term, or
strong bones. In fact, 1 cup (55 g) of improper use may also cause liver
fresh greens contains more than problems. In the study, researchers
400 micrograms of vitamin K—an found that dandelion leaf extracts
impressive 350 to 475 percent of helped prevent some of the adverse
your daily needs. effects of acetaminophen on the liver,
including tissue changes, increases
Dandelion Greens Help in liver enzymes associated with liver
Protect Against Toxins dysfunction, and increases in certain
Dandelion greens are rich in heart- markers of oxidative stress.
protecting and cancer-fighting
carotenoids and polyphenols. eating
dandelion leaves may help improve
your blood lipids by lowering total
and LDL (“bad”) cholesterol levels
while increasing HDL (“good”) cho-
d lesterol levels—important factors in PUTTIng IT InTO PRAcTIce
a heart disease. Researchers have also
found that the compounds in dande- Mildly bitter dandelion greens appear in the wild from early spring
lion leaves can help stop the growth until the end of summer. You can pick the young leaves directly from
and proliferation of certain cancer the plant, but preferably before the yellow flower has bloomed, as the
cells, including those of the breast leaves turn tougher and more bitter after blooming. Dandelion greens
and prostate. And although these are also cultivated and available year-round in most supermarkets.
compounds can selectively target Choose greens that are fresh, tender-crisp, and with a stalk about
cancer cells, they appear to have a the size of a pencil. Wrap them in a damp paper towel and store in a
d protective effect on other cells of the plastic bag in the refrigerator. Although dandelion greens will last up
body, including those of the brain, to one week in the fridge, use them within a day or two of purchase as
er liver, and blood vessels. they become more bitter with age.
Studies have also shown that the Fresh dandelion greens can be added to salads, blended in
antioxidants in dandelion leaves smoothies, or juiced. You can also sauté or steam them as you would
st protect the liver against viruses like any leafy green vegetable. Try adding at least one serving of leafy
hepatitis and from injuries resulting greens—including dandelion greens—to your daily diet for a boost
from exposure to acetaminophen or of antioxidants, fiber, and bone-building nutrients like calcium and
n other liver toxins. In a study pub- vitamin K.
lished in 2012, researchers looked at
the effects of dandelion leaf extracts

super green foods | 101

19/12 6:15 PM 088-115_29749.indd 101 12/19/12 6:15 PM

19/12 6:14 PM 088-115_29749.indd 101 12/19/12 6:14 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:101
 GArlicky dAndelion
GreenS And BeAnS

This recipe combines dandelion greens with cooked and raw garlic,
for flavor and health. cooking garlic weakens the activity of allicin,
one of its cancer-fighting, immune-boosting compounds. But
combining a small amount of raw garlic with greens and beans at
the end of cooking infuses this dish with extra flavor and boosts
its beneficial compounds.

3 cloves garlic, divided Crush the garlic and set aside to rest
1 large bunch dandelion greens at room temperature. trim the stems
2 tablespoons (28 ml) extra-virgin off the dandelion greens and slice the
olive oil leaves crosswise into bite-size pieces.
Several pinches of red pepper flakes drizzle a large skillet with the olive
oil, add 2 cloves worth of the crushed
1 cup (256 g) cooked or canned
cannellini beans (white kidney beans) garlic and the red pepper flakes, and
(drain and rinse, if canned) stir over medium heat until the garlic
turns golden, 1 to 2 minutes. add the
3 tablespoons (27 g) raw pine nuts
greens to the skillet and toss with the oil
Sea salt and freshly ground pepper,
and garlic to coat. Continue tossing the
to taste greens until they just begin to wilt, 1 to
2 minutes. remove from the heat, add
the beans, pine nuts, remaining crushed
garlic, and salt and pepper to taste,
and toss. transfer to a serving dish and
serve warm or at room temperature.
Yield: 2 to 3 servings

102 | powerful plant-based superfoods

088-115_29749.indd 102 12/19/12 6:15 PM 088-115_C6

088-115_29749.indd 102 12/19/12 6:14 PM 088-115_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:102
19/12 6:15 PM 088-115_C68317.indd 103 1/15/13 11:34 AM
19/12 6:14 PM 088-115_29749.indd 103 12/19/12 6:14 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:103
 kAle
King of Gr eens

DiD You Know?

K
The only way to activate the P
enzymes in kale—the ones Ka
responsible for converting ph
its glucosinolates to active an
anticancer compounds—is to co
break down the tough cellular
cr
walls of the kale leaf. To do
pu
this, chop and chew or juice,
th
blend, and sip your way to
fo
good health with a raw kale
salad or kale-based juice sin
or smoothie. co
(li
in
ha
bi

Kale is a powerhouse of health- One cup (67 g) of raw chopped kale

promoting nutrients and cancer- meets more than 100 percent of your
fighting phytochemicals. A member daily vitamin A needs, about 90 per-
of the Brassica family, which includes cent of your vitamin c needs, and a
cruciferous vegetables like broccoli, whopping 450 to 600 percent of your
cabbage, Brussels sprouts, and leafy vitamin K needs—with nearly 550
greens like collard, mustard, and milligrams per cup (67 g). Your body
turnip greens, kale is a superfood for needs adequate vitamin K each and
super health. Whether you juice it, every day for good health. Vitamin
blend it, wilt it, or bake it into a chip K helps regulate blood clotting and
(yes, a kale chip!), this super green maintain strong bones. And eating
supports everything from healthy foods rich in this vitamin may also
eyes and strong bones to preventing reduce your risk of cancer. Researchers
chronic disease. have found that an ongoing deficiency
of vitamin K is a risk factor for cancer,
Rich in Clot-Busting and osteoporosis, and atherosclerosis
Bone-Building Vitamin K (hardening of the arteries)—three
Kale boasts a wealth of important good reasons to enjoy more of this
nutrients, including vitamins A and and other leafy greens.
c and minerals like iron and calcium.

104 | powerful plant-based superfoods

088-115_29749.indd 104 12/19/12 6:15 PM 088-115_297

088-115_29749.indd 104 12/19/12 6:14 PM 088-115_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:104
 Kale’s Cancer-Fighting body that can cause DnA damage and
Phytochemicals cancer, and may also stop the growth
Kale is also a rich source of numerous and spreading of certain cancer cells,
phytochemicals, including carotenoids including those of the colon, stomach,
and glucosinolates, sulfur-containing and lungs. And because some of these
compounds that give it and other compounds affect hormonal activities
cruciferous vegetables their somewhat in the body, they may also help prevent
pungent odor and bitter taste. But hormone-sensitive breast and prostate
these compounds are also important cancers. Indeed, several population
for good health. In the body, gluco- studies have found that higher intakes
sinolates are converted into active of cruciferous vegetables like kale—
compounds, including isothiocyanates from 2 ounces (55 g) per day to three
(like sulforophane) and indoles (like servings per week—are associated with
indole-3-carbonyl). Researchers a lower risk of certain cancers.
have found that these compounds help
bind to and eliminate substances in the

r PUTTIng IT InTO PRAcTIce

-
Kale is available year-round, though its peak season is from winter through
r early spring. As with dandelion greens, look for smaller leaves, as they
tend to have a milder flavor than larger ones. And try to use kale (and
y other greens) within a day or two of purchase; the longer they are stored,
the more bitter they will become. To store kale, simply wrap it in a damp
paper towel, place in a plastic bag, and refrigerate.
Kale makes a great addition to juices and smoothies. Try using two to
three stalks of kale per juice along with other vegetables (like cucumbers
and celery), herbs and spices (like fresh cilantro, parsley, or ginger), and
rs a small amount of fruit (like lemons, limes, or an apple for added sweet-
y ness). You can also blend kale: simply trim off the hard stalk and toss a
er, handful or two into any smoothie. Kale can be steamed or wilted (add
nuts, seeds, or beans for a complete meal); tossed into soups, pasta, or
vegetable dishes; or baked into kale chips. You can also enjoy raw kale
in a salad like the recipe that follows.

super green foods | 105

19/12 6:15 PM 088-115_29749.indd 105 12/19/12 6:15 PM

19/12 6:14 PM 088-115_29749.indd 105 12/19/12 6:14 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:105
 mASSAGed
kAle SAlAd
SuperfooD Kitchen tip:
eat more (raw) Kale
When you cook kale, gently massaging tough kale leaves with a blend of salt,
you destroy the enzymes lemon juice, and olive oil helps soften them and bring out
that help convert its
glucosinolates into the active, their flavor. I like to top this salad with sprouted and salted
cancer-fighting compounds pumpkin and sunflower seeds for an extra crunch and flavor,
your body needs. Fortunately, but you can use plain raw or roasted seeds as well.
when that happens, the
beneficial bacteria in your
colon will step up and help
produce those compounds. 1 large bunch kale ½ cup (120 g) cooked or canned
Unfortunately, the bacteria in ¼ teaspoon sea salt chickpeas (garbanzo beans)
your gut are not as efficient 1 tablespoon (15 ml) (drain and rinse, if canned)
as the enzymes in making this extra-virgin olive oil 1 tablespoon (7 g) sprouted
conversion. So although 1 tablespoon (15 ml) and salted pumpkin seeds
you may enjoy steamed or freshly squeezed lemon juice 1 tablespoon (7 g) sprouted
wilted kale from time to time and salted sunflower seeds
¼ medium-size red onion,
(I certainly do), try eating— 1 tablespoon (8 g) hemp seeds
sliced thinly
or drinking—more raw kale
½ avocado, peeled, pitted, Freshly ground pepper
for optimal levels of these
cancer-fighting compounds. and chopped
You can juice it, blend it,
or make an uncooked remove and discard the tough stems from the kale and slice the leaves
massaged salad like the crosswise into thin ribbons. place the kale leaves in a large serving bowl
recipe in this section. and add the salt, olive oil, and lemon juice. Massage the kale with your
fingertips until it starts to soften, 2 to 3 minutes. add the remaining
ingredients to the bowl, toss to combine, and serve.

Yield: 4 to 6 servings (depending on type of kale used)

106 | powerful plant-based superfoods

088-115_29749.indd 106 12/19/12 6:15 PM 088-115_C6

088-115_29749.indd 106 12/19/12 6:14 PM 088-115_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:106
19/12 6:15 PM 088-115_C68317.indd 107 1/15/13 11:34 AM
19/12 6:14 PM 088-115_29749.indd 107 12/19/12 6:14 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:107
 SpinAch
Super Green for Beginners

DiD You Know?

po
In a study published in Re
2012, researchers at the an
University of California, so
Davis, found that organic as
spinach contained
be
significantly higher levels of
al
vitamin C (ascorbic acid)
ac
and heart-healthy, cancer-
fighting flavonoids than
If you want to add more greens 50 percent for most women. th
nonorganic spinach did. So to your diet, spinach (Spinacia Spinach also contains numerous
choose organic not only to oleracea) is one of the simplest to heart-healthy and cancer-fighting S
reduce your exposure to start working with. Milder tasting phytochemicals, including flavonoids C
potentially harmful pesticides, than other leafy greens, spinach is a and carotenoids like beta-carotene, Sp
but to boost your intake pleasing addition—in both flavor and lutein, and zeaxanthin, the latter two id
of these health-promoting nutrition—to nearly any diet. This of which help prevent age-related eye co
compounds. superstar is packed with vitamins, diseases such as macular degenera- an
minerals, antioxidants, and phyto- tion and cataracts.
chemicals that help age-proof your
brain, protect your heart, prevent Spinach May Reduce Risk of
cancer, and keep your eyes healthy. Heart Disease and Diabetes
In fact, calorie for calorie, spinach Researchers have found that spinach
has more nutrients than any other may help lower the risk of high blood
food, making it a top super green for pressure and atherosclerosis (hard-
optimal health. ening of the arteries). And spinach,
along with other leafy greens, may
Spinach is Rich in also decrease the risk of diabetes.
Blood-Building Iron In a review published in 2010, British
One cup (30 g) of fresh spinach researchers found that individuals
contains more than 140 micrograms who consumed 1.35 daily servings
of immune-boosting vitamin A (15 to of leafy greens—1 to 2 cups (30 to
20 percent of your daily needs) and 60 g) raw, or ½ to 1 cup (90 to 180
nearly 150 micrograms of bone- g) cooked—cut their risk of type 2
building vitamin K (125 to 160 diabetes by 14 percent compared
percent of your needs). And tossing to those who consumed less than a
a bunch of fresh spinach into your quarter-serving. They attributed this
next smoothie will deliver about effect to the combination of antioxi-
9 milligrams of iron—more than dant nutrients and phytochemicals in
100 percent of the recommended leafy greens like spinach, including
dietary allowance for men and about vitamin c, beta-carotene, folate, and

108 | powerful plant-based superfoods

088-115_C68317.indd 108 1/15/13 11:34 AM 088-115_297

088-115_29749.indd 108 12/19/12 6:14 PM 088-115_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:108
 polyphenols like flavonoids. and parsley), and vegetables (like
Researchers also noted that spinach asparagus, broccoli, Brussels sprouts,
and other leafy greens are a good bell peppers, and pumpkins, among
source of magnesium, a nutrient others). These compounds appear to
associated with a reduced risk of dia- prevent the DnA in cancer cells from
betes, and contain small amounts of replicating. Indeed, researchers have
alpha-linolenic acid, an omega-3 fatty found that glycolipid-rich extracts of
acid found in the outer layer of cells spinach may prevent the growth of
that helps maintain insulin sensitivity. certain cancers, including those of
the skin, prostate, colon, and cervix.
Spinach Boasts Cancer- A study published in 2008 found that
ds Combating Glycolipids mice who consumed oral doses of a
Spinach contains beneficial glycolip- glycolipid fraction of spinach for two
ids, which are anticancer, antitumor weeks reduced their volume of colon
ye compounds also found in beans tumors by more than 50 percent.
and peas, leafy greens (like kale

h PUTTIng IT InTO PRAcTIce

d
The mild flavor of spinach makes it a great introduction to leafy greens
for those who are new to them. It is most commonly available in the
spring and fall months, as it grows best in cooler temperatures. Look for
leaves that have a vibrant green color and avoid those that are pale green,
h yellow, slimy, or wilted. You can wrap fresh spinach in a damp paper towel
and store it in a plastic bag in the refrigerator, where it will last for about
three or four days.
Raw spinach can be tossed into smoothies or used alone or in combina-
tion with other greens to create raw salads. You can also add spinach to
soups, casseroles, or pasta dishes to boost the nutrients in your cooked
dishes. Spinach can also be gently steamed or sautéed and enjoyed alone
or seasoned with crushed garlic, lemon juice, and extra-virgin olive oil,
and sprinkled with nuts like slivered almonds, walnuts, or pine nuts. In fact,
the healthy fats in nuts and olive oil will improve the absorption of the
n carotenoids and other fat-soluble compounds in this super green.

super green foods | 109

5/13 11:34 AM 088-115_29749.indd 109 12/19/12 6:15 PM

19/12 6:14 PM 088-115_29749.indd 109 12/19/12 6:14 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:109
 luSciouS cAShew creAm
And SpinAch Soup

This simple soup combines a base of vegetable broth and cashew

cream with 2 pounds (910 g) of fresh, iron-rich spinach. I love it as
is, but if you want to add a subtle “cheesy” flavor to your bowl of
soup—and boost of vitamin B12—try sprinkling some nutritional
yeast on top.

2 tablespoons (28 ml) extra-virgin Heat the oil in a large pot over medium
olive oil heat. add the onions and sauté until
2 medium-size onions, chopped finely they are soft, 3 to 5 minutes. add the
4 cups (950 ml) vegetable stock vegetable stock to the pot and bring
2 pounds (910 g) fresh spinach, stems to a boil. stir in the spinach, reduce
removed and leaves chopped coarsely the heat, and simmer, covered, for 15
½ cup (70 g) raw cashews, soaked to 20 minutes.
for 6 to 8 hours
while the soup is simmering, drain and
½ cup (120 ml) water
rinse the cashews and place them in a
Several pinches of ground nutmeg
high-speed blender with ½ cup (120 ml)
Sea salt and freshly ground pepper, of water. blend at high speed until smooth
to taste and creamy. set aside.
Several pinches of nutritional yeast
(optional) when the soup has completed simmer-
ing, remove from the heat and stir in the
cashew cream and nutmeg. season with
salt and pepper, to taste. serve warm
and top with a sprinkle of nutritional
Yield: 6 to 8 servings
yeast, if desired.

110 | powerful plant-based superfoods

088-115_C68317.indd 110 1/15/13 11:38 AM 088-115_297

088-115_29749.indd 110 12/19/12 6:14 PM 088-115_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:110
5/13 11:38 AM 088-115_29749.indd 111 12/19/12 6:15 PM
19/12 6:14 PM 088-115_29749.indd 111 12/19/12 6:14 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:111
 chlorellA
Iron-Rich Super Algae

Spotlight: iron
no
Iron is an essential mineral st
that helps make several su
important proteins in the tis
body, including hemoglobin in
and myoglobin, which help am
transport oxygen to the
ar
body’s tissues. You need
su
an appropriate balance of
iron in your body—too little
may cause anemia and too
T
much may be toxic—and Re
although your body stocks ha
iron, it loses about 10 percent in
of its stores each day. The a
good news is that you can tre
get all the iron you need by m
consuming a variety of plant Chlorella is a microscopic, building minerals like magnesium ch
foods. In addition to chlorella, freshwater algae that is sometimes and iron. In fact, chlorella contains te
good sources include grains, referred to as green algae or sun about 1.2 milligrams of iron per gram, bl
legumes (beans, peas, and chlorella. Most of the chlorella avail- meaning that a small amount—just 1 m
lentils), nuts, seeds, and leafy able in the United States today is teaspoon—delivers about 3.6 mil- al
greens. Vitamin C helps cultivated in Japan and Taiwan, the ligrams of iron (20 to nearly 50 th
increase the bioavailability two most common varieties being percent of the average adult’s daily gr
of iron from plant foods—so Chlorella pyrenoidosa and Chlorella iron needs and about 13 percent of ca
citrus, camu camu berries, sea vulgaris. chlorella has been touted women’s needs during pregnancy).
buckthorn berries, straw- as a superfood, with benefits ranging And researchers have found that to
berries, and bell peppers are from preventing cancer and boost- supplementing the diet with chlorella, of
all great complements to ing immunity to increasing energy particularly throughout pregnancy, pe
iron-rich plant foods. and detoxifying the body. Although may help prevent anemia. w
there are few studies to support these In a study published in 2010, in
claims, a growing body of research researchers from Japan found that 20
suggests that chlorella may give your women who supplemented daily with en
health a boost. 6 grams of chlorella (about 2 tea- cr
spoons, containing 7.2 milligrams of th
Blood-Building Algae iron) throughout pregnancy—begin- m
chlorella is rich in a variety of nutri- ning at twelve to eighteen weeks’ ges- ch
ents, including the energy-enhancing tation—had significantly lower rates fe
and stress-reducing B-vitamins, of anemia in their second and third la
amino acids, and bone- and blood- trimesters compared to those who did ox

112 | powerful plant-based superfoods

088-115_29749.indd 112 12/19/12 6:15 PM 088-115_297

088-115_29749.indd 112 12/19/12 6:14 PM 088-115_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:112
 not supplement with chlorella. The fed a 10 percent spinach-enriched or
study group was also less likely to control diet. And researchers have
suffer from edema (swelling in body seen similar effects in humans.
tissues) and proteinuria (a condition In a study published in 2005,
in which urine contains abnormal researchers found that women who
amounts of protein)—both of which supplemented with chlorella dur-
are associated with high blood pres- ing pregnancy had 30 percent lower
sure during pregnancy. levels of dioxins in their breast milk
compared to the control group. And
Toxin-Binding Superfood in a study published in the Journal of
Researchers have found that chlorella Medicinal Food in 2007, women who
has strong antioxidant and anti- supplemented with chlorella during
inflammatory effects that may play pregnancy not only had lower levels
a positive role in the prevention and of toxins in their breast milk, but had
treatment of chronic disease. chlorella increased levels of IgA (an important
may help reduce triglyceride, total antibody)—both of which benefit
cholesterol, and LDL (“bad”) choles- nursing infants.
terol levels, and may help improve
m, blood pressure in those with mild to
moderate hypertension. A few studies
also suggest that chlorella can boost
the immune system and inhibit the
growth and proliferation of certain
cancer cells. PUTTIng IT InTO PRAcTIce
Additionally, chlorella is thought
to help prevent the accumulation Chlorella is one of the few superfoods in this book that is available
, of toxins—like heavy metals and only in supplement form, typically as a tablet, liquid extract, granule,
pesticides—in the body by binding or powder. Liquids, granules, and powders can be added to freshly
with and preventing their absorption pressed juices and smoothies. Green chlorella–containing powders
in the gut. In a study published in also provide a convenient way to “drink” your greens when you may
2005, mice fed a 10 percent, chlorella- not have access to fresh juices or smoothies; simply add a scoop to
h enriched diet over five weeks ex- bottled juice or water while traveling.
creted more dioxin (a toxic chemical If you choose to consume chlorella, purchase products from a
that forms as a by-product during the reputable company that can verify its products have been standard-
manufacturing of chlorine-containing ized and tested for purity. Also discuss any supplements you are
s- chemicals and plastics) than those taking with your health-care provider, especially if you are a woman
fed a control diet. They also accumu- who is pregnant or breastfeeding.
lated significantly lower levels of di-
id oxin in their liver compared to those

super green foods | 113

19/12 6:15 PM 088-115_29749.indd 113 12/19/12 6:15 PM

19/12 6:14 PM 088-115_29749.indd 113 12/19/12 6:14 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:113
 Super Berry And
GreenS Smoothie

The sweet flavor of the berries is a nice complement to the greens in

this drink—making it a perfect “green” smoothie for beginners
(you can hardly taste the greens). Although this recipe calls for a
scoop of chlorella powder, you can use any green powder or leafy
greens you have on hand. I often toss in a large handful of kale, spin-
ach, or dandelion greens—all superfoods in their own right.

1½ cups (355 ml) filtered water 1 tablespoon (14 g) coconut oil

1 medium-size banana, sliced 1 vanilla bean, scraped, or 1 teaspoon
1 packet (3½ ounces, or 100 g) pure vanilla extract
frozen açai pulp 1 serving-size scoop (per
1 cup (155 g) frozen blueberries manufacturer) chlorella-containing
green powder

Combine all the ingredients in a high-speed blender and blend until smooth.

Yield: 2 servings

114 | powerful plant-based superfoods

088-115_29749.indd 114 12/19/12 6:15 PM 088-115_C6

088-115_29749.indd 114 12/19/12 6:14 PM 088-115_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:114
19/12 6:15 PM 088-115_C68317.indd 115 1/15/13 11:34 AM
19/12 6:14 PM 088-115_29749.indd 115 12/19/12 6:14 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:115
 4
Super VegetableS
and legumeS
Carob, Maca, Mesquite, Mushrooms,
Sea Vegetables, Pumpkin, Yacon

116-145_29749.indd 116 12/19/12 6:16 PM 116-145_C6

116-145_29749.indd 116 12/19/12 6:16 PM 116-145_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:116
 These super-nutritious vegetable and legumes contain active
compounds to help strengthen and support your body. Carob calms
the gut, maca helps build resistance to stress, and sea vegetables
contain the natural iodine necessary to support your thyroid. And
these modern-day superfoods—including cancer-fighting mushrooms
and pumpkin and blood sugar–friendly carob, mesquite, and yacon—
may also help fend off modern-day conditions like heart disease,
cancer, and diabetes.

super vegetables and legumes | 117

19/12 6:16 PM 116-145_C68317.indd 117 1/15/13 11:35 AM

19/12 6:16 PM 116-145_29749.indd 117 12/19/12 6:16 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:117
 Carob
Antioxidant-Rich Chocolate Alternative

Spotlight: Dietary Fiber

ag
Dietary fiber is the of
carbohydrate portion of
plant foods that your body T
cannot digest and absorb, S
and it is essential for good Tr
health. There are two forms in
of dietary fiber: soluble and
is
insoluble. Soluble fiber is
al
found in certain fruits and
re
vegetables, oats, barley,
C
legumes (beans, peas, lentils),
and seeds; it has been shown co
to lower blood sugar and ha
cholesterol levels. Insoluble Carob is a legume that is native to
fiber is found in most the Mediterranean and originates One cup (128 g) of carob powder
vegetables, nuts, and wheat; from the pods of the carob tree boasts around 350 milligrams of
it adds bulk to the stool and (Ceratonia siliqua). Edible carob calcium—more than an equivalent
helps speed the passage of pods contain both an inner pulp and serving of milk and nearly double
food through the digestive seeds, which can be dried, roasted, that of cacao. Just 2 tablespoons
tract. Older children, and ground into a nutrient- and (16 g) of carob powder—the amount
adolescents, and adults fiber-rich powder. Carob powder is you might add to a smoothie or cup
should aim to consume 25 to often used in place of cocoa powder, of hot "chocolate"—meets about 5 per-
35 grams of dietary fiber each particularly by those looking for a cent of your daily calcium needs. In
day, but according to the stimulant-free alternative to choco- addition, carob is an excellent source
National Institutes of Health, late. But even for those not seeking a of dietary fiber. Two tablespoons
the average American chocolate substitute, carob is a tasty (16 g) of powder provide about 5
meets less than half of this and nutritious addition to the diet. grams of fiber—an impressive 15 to 20
recommendation. With a history of use going back percent of your daily needs.
more than four thousand years, carob Like chocolate, carob contains
is becoming a modern-day superfood numerous polyphenols with strong
that may help promote heart health, antioxidant properties that may
improve digestion, and even offer benefit the heart. Studies have shown
protection against cancer. that carob may help lower total cho-
lesterol, LDL (“bad”) cholesterol, and
Calcium- and Fiber- triglycerides. And the polyphenols in
Packed Pod carob may also play a role in cancer
Carob is packed with numerous prevention. Some polyphenols, such
minerals, including magnesium, as gallic acid, appear to have strong
potassium, iron, and calcium. antioxidant and cytotoxic activities

118 | powerful plant-based superfoods

116-145_29749.indd 118 12/19/12 6:16 PM 116-145_297

116-145_29749.indd 118 12/19/12 6:16 PM 116-145_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:118
 against cancer cells, including those may help soothe the intestines. Mix-
of the cervix and colon. ing a tablespoon (8 g) of carob with
applesauce, mashed banana, or other
Tannin-Rich Carob pureed fruit may offer relief from
Soothes the Intestines diarrhea or irritable bowel symptoms.
Traditionally, carob has been used In addition, several studies have
in the treatment of diarrhea, and it found that the addition of carob bean
is still recommended today for gum (also called locust bean gum) to
alleviating digestive upset, including infant formulas helps reduce reflux
reflux and irritable bowel syndrome. and vomiting because of its thicken-
Carob eases diarrhea through its rich ing abilities.
content of tannins, polyphenols that
have an astringent-like quality that

PuTTIng IT InTO PrACTICE

Carob is often used as a substitute for chocolate, though I find it has a
r- unique flavor that is slightly sweeter (and milder, not bitter tasting) than
chocolate. Carob can be purchased as a syrup, chip, or powder at most
e supermarkets and health food stores. Drizzle carob syrup over fruit for
added sweetness or use it as a spread. You can use carob chips in place of
chocolate chips in baked and raw desserts. Carob chips often have added
20 sugar, fat, soy, and dairy, so be sure to read food labels. Vegan carob
chips are a good nondairy option, but they are typically made with malted
barley and are not suitable for those following a gluten-free diet.
Using raw or roasted carob powder is probably one of the simplest
ways to enjoy the benefits of this superfood. Toss a tablespoon (8 g) or
n two of carob powder into a smoothie or use it to make a homemade “hot
chocolate,” which you can spice up with a little cinnamon, nutmeg, or
d cayenne. As a general rule, for one part cocoa substitute 1½ to 2 parts
n carob by weight or mix 3 tablespoons (24 g) of carob powder with
1 tablespoon (15 ml) of water per square of chocolate.

super vegetables and legumes | 119

19/12 6:16 PM 116-145_29749.indd 119 12/19/12 6:16 PM

19/12 6:16 PM 116-145_29749.indd 119 12/19/12 6:16 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:119
 Carob
bark

The combination of high-protein and fat-rich nuts and seeds along

with naturally sweet and antioxidant-rich berries makes this a simple
and delicious snack for sustained energy.

¾ cup carob powder (96 g) Combine the carob powder, water, and
½ cup (120 ml) water coconut oil in a saucepan over low heat.
3 tablespoons (42 g) coconut oil stir continuously until the coconut oil
1 tablespoon (20 g) pure maple syrup has melted and the ingredients have
combined into a thick paste, about
½ teaspoon pure vanilla extract
3 minutes. remove from the heat, stir
Pinch of sea salt
in the maple syrup, vanilla, and salt, and
¼ cup (16 g) raw pumpkin seeds continue stirring until the mixture is
¼ cup (25 g) raw cashews, chopped smooth and creamy. fold in the seeds,
¼ cup (23 g) goji berries nuts, and berries, and spread evenly—
¼ cup (30 g) dried mulberries about ½-inch (1.3 cm) thick—onto a
waxed paper–lined baking dish. freeze
for about 1 hour or until the carob bark
has completely hardened. remove the
bark from the waxed paper and cut or
Yield: 12 to 15 broken pieces break into pieces. Keep refrigerated or
freeze for long-term storage.

120 | powerful plant-based superfoods

116-145_29749.indd 120 12/19/12 6:16 PM 116-145_297

116-145_29749.indd 120 12/19/12 6:16 PM 116-145_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:120
19/12 6:16 PM 116-145_29749.indd 121 12/19/12 6:17 PM
19/12 6:16 PM 116-145_29749.indd 121 12/19/12 6:16 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:121
 maCa
Super Adaptogenic Root

Spotlight: sp
phytoSterolS
al
Maca contains phytosterols, tio
plant-based compounds en
that inhibit the absorption Maca is an annual plant
of cholesterol and may even
(Lepidium meyenii) that ha
help lower total and LDL
grows in the high eleva- w
(“bad”) cholesterol levels.
tions of the Andes. and iron needs. It is also high ra
Some studies have also
found that higher intakes of
native to Peru, it has in beneficial phytosterols (1/
phytosterols may decrease been cultivated for and alkamides, compounds im
cancer risk. Phytosterols thousands of years thought to strengthen and sup- fe
are found in maca and for its fleshy root, which port the endocrine system, which Ita
other plant foods, including has traditionally been used regulates nearly every bodily process ro
wheat germ, vegetable oils to increase stamina, reduce fatigue, from your metabolism and mood to ad
(like olive and sesame oils), boost libido, and enhance fertility. growth and sexual function. pe
peanuts, almonds, and reportedly, Incan warriors would of- Alkamide-rich maca is widely known ca
wheat bran. ten consume maca prior to battle for as an adaptogen, which enhances the an
strength and stamina—though they body’s natural ability to respond or m
were prohibited from using it after “adapt” to stress (for example, physi- st
victory to protect women from the cal stress like intense exercise or
heightened sexual desires that might mental stress like anxiety). Adapto-
occur from its use. Indeed, there is a gens strengthen the systems of the
limited but growing body of research body—without overstimulating or in-
that is only beginning to unfold the hibiting normal functions—and bring
potential benefits of maca and sup- them back to a balanced state when
port some of its traditional uses. But outside stressors threaten to disrupt
if you are looking to enhance your them. The alkamides in maca, in par-
overall well-being—and perhaps ticular a group called macamides, are
your sex life—this super root vegeta- thought to be part of this support and
ble may be a welcome addition to responsible, at least in part, for maca’s
your diet. potential to enhance sexual function.

Stress-Busting Super Root Superfood for Super Sex

Maca has a diverse mix of vitamins, A small number of animal studies
minerals, amino acids, and fats. A over the past decade have found that
single teaspoon of raw maca pow- maca may boost libido, improve sexual
der boasts a modest gram each behavior, enhance the production
of fiber and protein, along with 2 of sperm, and increase fertility (this
percent each of your daily calcium super root seems to help increase

122 | powerful plant-based superfoods

116-145_C68317.indd 122 1/18/13 9:07 AM 116-145_297

116-145_29749.indd 122 12/19/12 6:16 PM 116-145_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:122
 sperm count and motility). One study 2008 found that postmenopausal
also found that maca supplementa- women who received 3½ grams
tion reduced prostate size in rats with (2/3 teaspoon) of maca powder for six
enlarged prostates. weeks had lower measures of sexual
In human studies, researchers dysfunction and reduced anxiety and
have found that supplementing depression. Although treatment with
with maca root powder—in amounts maca in amounts of 1½ to 3½ grams
ranging from 1½ to 3½ grams (1/3 to 2/3 teaspoons) appears to
(1/3 to 2/3 teaspoon) daily—may offer some benefits regarding sexual
improve energy, mood, libido, and function, studies have shown that
- fertility. In a study published in 2009, those same amounts seem to have no
h Italian researchers found that maca measurable effects on hormone levels
s root powder—2.4 grams (½ teaspoon) in men or women. Thus, the mecha-
administered over a twelve-week nism by which maca confers benefits
period—resulted in a small but signifi- remains unclear and certainly more
wn cant improvement in sexual function research is needed to better under-
e and overall well-being in men with stand the actions of this super root.
mild erectile dysfunction. And a
study published in Menopause in

-
g
PuTTIng IT InTO PrACTICE
- Maca is most commonly available as a raw or gelatinized powder. I
e recommend using the raw powder, which has a unique malted flavor. It
d consists only of the maca root, which is dried at low temperatures and
a’s then ground. Maca powder is a delicious addition to smoothies and nut
n. milks and can be incorporated into or sprinkled on desserts, snacks, and
cereals. From the standpoint of flavor, it combines particularly well with
coconut, cacao, and vanilla. I often roll chocolate truffles in maca powder,
sprinkle it on raw cacao brownies, or add a scoop to homemade vanilla or
t chocolate nut milks. Adding a teaspoon or two of this powder into your
l favorite smoothies and desserts is a simple way to include this super root
in your diet.

super vegetables and legumes | 123

8/13 9:07 AM 116-145_29749.indd 123 12/19/12 6:17 PM

19/12 6:16 PM 116-145_29749.indd 123 12/19/12 6:16 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:123
 maCa peCan
ICe Cream

This maca and maple-flavored ice cream is a thick, rich, and creamy
frozen treat. And the pecans not only add extra crunch and flavor
to this dish, but a big boost of nutrients. Pecans are packed with
more than nineteen different vitamins and minerals, heart-healthy
unsaturated fats, and boast one of the highest levels of antioxidants
of all nuts.

1 cup (140 g) raw cashews, soaked drain and rinse the cashews. blend the
for 1 to 2 hours cashews and water until creamy. add the
½ cup (120 ml) water maple syrup, coconut oil, maca powder,
⅔ cup (213 g) pure maple syrup and salt and blend until smooth. pour
½ cup (113 g) coconut oil into an ice-cream maker and process per
the manufacturer’s instructions, gradually
1 tablespoon (15 g) raw maca powder
adding the pecans to the ice cream as it
Pinch of sea salt
begins to thicken. transfer the ice cream
¼ cup (25 g) raw pecans, chopped to a tightly lidded container and freeze.

If you do not have an ice-cream maker,

simply pour the mixture into a glass
dish, cover, and freeze. as the ice cream
begins to thicken, stir in the pecans.

Keep frozen. let stand at room

Yield: 4 servings temperature for a few minutes before
serving to soften.

124 | powerful plant-based superfoods

116-145_29749.indd 124 12/19/12 6:17 PM 116-145_C6

116-145_29749.indd 124 12/19/12 6:16 PM 116-145_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:124
19/12 6:17 PM 116-145_C68317.indd 125 1/15/13 11:35 AM
19/12 6:16 PM 116-145_29749.indd 125 12/19/12 6:16 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:125
 meSquIte
Low-Glycemic-Index Super Legume

Spotlight:
glycemic inDex be
re
The glycemic index is a
in
measure of how fast and how
ch
much a food raises blood
glucose (sugar) levels. In
general, foods with a high M
glycemic index (70 or more) B
will raise blood sugars more In
rapidly than do foods with Jo
a low glycemic index (55 or re
less). High-glycemic-index Mesquite (mes-keet) is the edible rise in blood sugar when consumed. an
foods include pasta, bread, pod of leguminous trees and shrubs In a study published in 1990 in pa
rice, and baked goods, (of the genus Prosopis) native to the American Journal of Clinical So
whereas low-glycemic-index north and South America. Mesquite Nutrition, researchers reported that in
foods include most fruits, trees grow in harsh and dry desert mesquite had one of the lowest glyce- su
vegetables, and legumes regions that are not well tolerated mic index scores of traditional Pima m
like mesquite, which has a by other crops; in fact, the plant is so Indian foods that included corn, lima
glycemic index of 25. You can hardy that it will continue to produce beans, acorns, and teparies (twin-
choose low-glycemic-index pods during droughts. Its durabil- ing beans). Mesquite is an excellent
foods more often to help ity is a likely factor in its role as a source of dietary fiber, which helps
better regulate your blood staple food for centuries of native slow the digestion and release of
sugar—or even combine two peoples throughout the Americas. sugars into the bloodstream. One
groups of foods (for example, Today, mesquite is just beginning tablespoon (14 g) of mesquite powder
rice and beans)—to bring to gain popularity as a superfood. contains about 3 grams of dietary
down the glycemic load of an
unlike popular “mesquite season- fiber—around 10 percent of your
entire meal.
ings” (which typically contain no daily needs.
mesquite), mesquite powder, made Mesquite may not only prevent
from the ground edible mesquite blood sugars from rising but also
pods, is best known for its beneficial help regulate them. In a study pub-
effect on blood sugars. Its sweet, lished in 2011, researchers looked at
smoky, molasses-like flavor makes it the effects of the dried and ground
a welcome addition to many modern- pods of honey mesquite (Prosopis
day dishes. glandulosa) in rats with type 1 diabe-
tes. They found that treatment with
Low-Glycemic-Index, mesquite over an eight-week period
Fiber-Rich Legume significantly increased insulin levels
Although mesquite tastes rather and significantly decreased blood
sweet, it is actually a low-glycemic- sugar levels. They also found that
index food that will not cause a sharp treatment with mesquite boosted the

126 | powerful plant-based superfoods

116-145_29749.indd 126 12/19/12 6:17 PM 116-145_297

116-145_29749.indd 126 12/19/12 6:16 PM 116-145_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:126
 beta cells of the pancreas—the cells activity of an enzyme responsible for
responsible for producing and secret- converting starches to sugar—similar
ing insulin. Damage to these cells is to the actions of alpha-glucosidase
characteristic of type 1 diabetes. inhibitors (oral antidiabetic drugs
that are used to control blood sugars).
Mesquite May Improve In addition, the extract also acted as
Blood Pressure an angiotensin-converting enzyme
In a cell study published in the (ACE) inhibitor, preventing the body
Journal of Medicinal Food in 2009, from producing angiotensin II, a
researchers looked at the effects of substance that can cause blood ves-
an extract of algarrobo (Prosopis sels to narrow and release hormones
pallida), a type of mesquite native to that will raise your blood pressure.
South America, on enzymes involved Perhaps mesquite will prove to be a
in starch digestion and blood pres- natural regulator of blood pressure
e- sure regulation. They found that the and blood sugar levels, though more
mesquite extract actually blocked the studies are certainly needed.
a

er PuTTIng IT InTO PrACTICE

Mesquite powder is available at most supermarkets and health food
stores. Look for products that contain only mesquite powder, which is
created from the dried and ground edible mesquite pods. By contrast,
products labeled “mesquite seasoning” typically contain a blend of spices,
oils, additives, and flavorings—and no beneficial mesquite.
Because it has a naturally sweet, smoky, and molasses-like flavor,
mesquite powder makes a nice addition to recipes incorporating vanilla
or cacao, such as nut milks, ice creams, and other desserts. I also enjoy
- sprinkling it on roasted or grilled root vegetables like sweet potatoes and
winter squash. Although it is hard to say exactly how much mesquite you
would need to consume for its potential health benefits, a teaspoon or
two of powder added to smoothies, nut milks, desserts, and roasted root
vegetables will certainly give you a boost of flavor and nutrition.

super vegetables and legumes | 127

19/12 6:17 PM 116-145_29749.indd 127 12/19/12 6:17 PM

19/12 6:16 PM 116-145_29749.indd 127 12/19/12 6:16 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:127
 meSquIte Sweet
potato HaSH

This recipe was inspired by my mom’s original recipe for potato

pancakes. I substituted sweet potatoes for regular potatoes, added
mesquite, and omitted the flour and egg. This hash is full of flavor and
cancer-fighting carotenoids, vitamin C, and minerals like calcium,
potassium, and magnesium. Enjoy as a breakfast or dinner side dish
or toss with greens and beans for a complete meal.

2 large sweet potatoes, peeled and In a large mixing bowl, combine all the
shredded (about 2 pounds, or 910 g) ingredients except the grapeseed oil
½ medium-size onion, chopped finely and mix well. Heat the grapeseed oil in a
2 tablespoons (8 g) chopped large skillet over medium heat. add the
fresh parsley sweet potato mixture to the skillet and
1 tablespoon (14 g) mesquite powder sauté for 15 to 20 minutes until browned.
1½ teaspoons sea salt remove from the heat and serve warm.
¼ teaspoon freshly ground pepper
Pinch of ground nutmeg
2 tablespoons (28 ml) grapeseed oil

Yield: 5 to 6 servings

128 | powerful plant-based superfoods

116-145_29749.indd 128 12/19/12 6:17 PM 116-145_C6

116-145_29749.indd 128 12/19/12 6:16 PM 116-145_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:128
d

19/12 6:17 PM 116-145_C68317.indd 129 1/15/13 11:35 AM

19/12 6:16 PM 116-145_29749.indd 129 12/19/12 6:16 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:129
 muSHroomS
Immune-Boosting, Cancer-Fighting Fungi

Spotlight: Vitamin D
Mushrooms are commonly ed
Mushrooms contain small categorized as vegetables in the le
and varying amounts of nutrition world, but this superfood rid
ergosterol, a precursor to is technically a fungus. There are an sy
vitamin D2 , and vitamin D. estimated fourteen thousand different ca
A fat-soluble hormone, species of mushrooms, about three of
vitamin D promotes calcium
thousand of which are considered m
absorption in the gut;
edible. They have been used for al
supports bone growth and
centuries for food and medicine, and A single serving of mushrooms— im
mineralization; reduces
today they are being recognized as about ½ cup (54 g) cooked—contains fig
inflammation; and helps
the immune, muscular, and a modern-day superfood. In fact, the anywhere from 200 to 400 milligrams sh
nervous systems. Adequate authors of one 2012 review on mush- of potassium, a mineral that may help ex
levels may even protect rooms referred to them as “miniature lower blood pressure and reduce the pr
against autoimmune diseases, pharmaceutical factories” because of risk of stroke. of
while deficiencies have been their hundreds of health-promoting Mushrooms are also unusually of
linked to an increased risk of nutrients and compounds. These high in selenium, a trace mineral se
bone fractures and cancer. antioxidant-rich and anti-inflam- with strong antioxidant and free ha
Although researchers matory fungi have strong immune- radical–scavenging abilities. In fact,
have found that exposing boosting, anticancer, antitumor, and mushrooms contain more of this
mushrooms to UV light antiviral properties. From common trace mineral than any other fruit or
can boost their vitamin mushrooms like white button and vegetable, and its intake has been as-
D content, most are still portobello to more exotic varieties sociated with a reduced risk of certain
cultivated in the dark—so like maitake and shiitake, mushrooms cancers, including lung, prostate, and
for now, I wouldn’t look to are potent power foods that make a colon cancer. Cremini mushrooms
mushrooms to meet your delicious and nutritious addition to contain one of the highest levels of
daily vitamin D needs. your diet. selenium—about 22 grams per serv-
ing—which meets about 30 percent of
Number One your daily needs.
Selenium Supplier
The nutrient and phytochemical Mushrooms Boost the
content of mushrooms vary widely Immune System and
depending upon the variety of Fight Cancer
mushroom, the age of the mushroom, researchers have found that
where it was grown, and how it was mushrooms contain numerous
cultivated. But in general, mushrooms compounds—from polysaccharides
are a good source of important and flavonoids to carotenoids and
vitamins and minerals—like the B tocopherols—that may help stimulate
vitamins riboflavin and niacin and the immune system and fight cancer.
minerals like copper and potassium. Shiitake mushrooms (Lentinus

130 | powerful plant-based superfoods

116-145_29749.indd 130 12/19/12 6:17 PM 116-145_297

116-145_29749.indd 130 12/19/12 6:16 PM 116-145_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:130
 DiD you Know?
edodes) produce a compound called may also help lower cholesterol levels,
lentinan, a beta-glucan polysaccha- while maitake mushrooms may help According to experts, there
ride that helps boost the immune regulate blood pressure and blood is absolutely no safe rule
system and fight off infections—and sugar levels. of thumb when it comes
cancer—by stimulating the activity Common varieties like cremini, to distinguishing edible
of the body’s white blood cells. Maitake portobello, and white button (Agari- mushrooms from poisonous
ones. Although mushrooms
mushrooms (Grifola frondosa) cus bisporus) are also powerful
grow in the wild, I don’t
also contain polysaccharides with cancer-fighting fungi. In a study
recommend that you forage
immune-boosting and cancer- published in the Journal of Nutrition,
for or eat them. If you are
s fighting activities. Cell studies have researchers found that active com-
interested in learning more
ms shown that polysaccharide-rich pounds in white button mushrooms about wild mushrooms, link
p extracts from maitake mushrooms inhibit the actions of enzymes in- up with experts from your
e prevent the growth and proliferation volved in estrogen production, which local mycological society
of certain cancer cells (like those means that they may help prevent for guidance.
of the stomach), triggering them to the development or progression of
self-destruct. In addition, researchers hormone-driven cancers like breast
have found that shiitake mushrooms cancer.

s-
in PuTTIng IT InTO PrACTICE
d
Mushrooms grow wild and are cultivated throughout From flavorful shiitake and portobello mushrooms
the world, with top producers including China and to milder-tasting enoki and oyster mushrooms, adding
the United States. White button mushrooms are the a few servings of fungi to your weekly meals is easy.
of most commonly consumed mushrooms in the United Mushrooms are great sautéed or grilled and added to
States, though other common varieties, such as stir-fries, salads, and pasta or simmered into soups for
cremini and portobello, along with exotic varieties added flavor. I sometimes sauté and enjoy them alone
like shiitake, maitake, enoki, and oyster are becoming with a little drizzle of olive oil and freshly ground salt and
increasingly popular. pepper. If you are looking for a meat-free alternative to
Look for both fresh and dried mushrooms at the su- the traditional hamburger or soy-based burger, enjoy
permarket. Fresh mushrooms should be stored in a paper the meaty texture of a portobello mushroom. No matter
bag in the refrigerator and should not be washed until how you cook or serve them, aim for a few servings (one
use to prevent premature spoiling. Simply trim off the serving equals ½ cup [54 g] of cooked mushrooms) of
woody stem and scrub the caps gently using your fingers these super fungi each week for a boost of immune-
e or a small mushroom brush. boosting and cancer-fighting compounds.
r.

super vegetables and legumes | 131

19/12 6:17 PM 116-145_29749.indd 131 12/19/12 6:17 PM

19/12 6:16 PM 116-145_29749.indd 131 12/19/12 6:16 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:131
 walnut and parSley
peSto Stuffed muSHroomS

These baked mushrooms combine a few simple and healthful

ingredients like omega-3 fatty-acid rich walnuts and immune-
boosting garlic. The addition of nutritional yeast adds a mildly
“cheesy” flavor—and boost of vitamin B12—to these little treats.

1 cup (60 g) tightly packed preheat the oven to 375°f (190°c, or

fresh parsley gas mark 5). place the parsley, walnuts,
1 cup (100 g) raw walnuts lemon juice, garlic, nutritional yeast,
1 tablespoon (15 ml) freshly and 2 tablespoons (30 ml) of the olive
squeezed lemon juice oil in a food processor and pulse until
2 cloves garlic, crushed coarsely chopped. transfer to a small
2 tablespoons (12 g) mixing bowl and add salt and pepper
nutritional yeast to taste.
6 tablespoons (90 ml)
drizzle a 9 ✕ 13-inch (23 ✕ 33 cm)
extra-virgin olive oil, divided
baking dish with 2 tablespoons (30 ml)
Sea salt and freshly
of the olive oil. fill the mushrooms and
ground pepper, to taste
place, filled side up, on the baking dish.
12 to 15 cremini mushrooms, drizzle the remaining 2 tablespoons
stems removed
(30 ml) of olive oil over the mushrooms.
bake for about 20 minutes until the
mushrooms are soft and the filling is
Yield: 12 to 15 mushrooms browned and heated through.

132 | powerful plant-based superfoods

116-145_29749.indd 132 12/19/12 6:17 PM 116-145_C6

116-145_29749.indd 132 12/19/12 6:16 PM 116-145_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:132
19/12 6:17 PM 116-145_C68317.indd 133 1/15/13 11:35 AM
19/12 6:16 PM 116-145_29749.indd 133 12/19/12 6:16 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:133
 Sea VegetableS
Mineral-Rich Super Algae

Spotlight: ioDine
su
The World Health an
Organization estimates vi
that nearly 2 billion people Ex
worldwide are deficient ha
in iodine. Over time, gr
inadequate intake of iodine
ca
(less than the recommended
ve
100 to 200 micrograms
m
per day for adults) can
lu
lead to goiter (enlarged
thyroid) and hypothyroidism Sea vegetables, commonly known w
(insufficient production of as seaweed, grow around the world an
thyroid hormones), whose and have a long history of use as th
common symptoms include food and medicine in Asian cultures. co
weight gain, fatigue, and cold However, for myself the thought ris
sensitivity. Insufficient intake of seaweed conjures up childhood like calcium, magnesium, and iron. at
during pregnancy can also memories of Cape Cod vacations They contain energy-boosting and
cause high blood pressure in where ocean swimming inevitably stress-reducing B-complex vitamins, Fu
moms and brain damage in meant getting tangled in masses fiber, and omega-3 polyunsaturated a
newborns. Because iodine is of long, weedy strands that floated fats, which help reduce inflammation an
not stored in the body, small along the shoreline—not something I and promote heart health. Seaweed is Se
amounts must be consumed would have ever considered snack- also one of the best natural sources of al
regularly. Salt is a main ing on. But once I got my first taste iodine, an essential trace element that an
dietary source of iodine in of seaweed in my twenties—a simple helps support the thyroid, a gland ca
the United States (most table seaweed and cucumber salad at an that produces hormones involved in ha
salt is processed to include Asian restaurant in my Dupont Circle regulating metabolism, growth and st
iodine), but you can also neighborhood—I was hooked. Packed development, mood, and body tem- ce
increase your intake of iodine with flavor and abundant in com- perature. Although the iodine content in
naturally with sea vegetables pounds that help support metabolism of seaweed varies widely, ¼ ounce an
and the small amounts found
and weight, fight off cancer, and (about 7 g) of dried seaweed can th
in navy beans, unpeeled
reduce risk factors associated with contain as much as 4,500 micrograms su
potatoes, and plants grown in
heart disease and diabetes, sea veg- of iodine—more than 2,250 to 4,500 si
iodine-rich soil. As for iodine
etables are ocean-to-plate superstars. percent of your daily needs. in
supplements, consult your
health-care provider. Seaweed may also play a role in ca
Iodine-Rich Algae heart health and cancer prevention. Th
Assists the Thyroid Brown seaweed in particular contains he
Sea vegetables are a rich source important compounds called fucoidans, an
of nutrients, including antioxidant a class of sulfated polysaccharides fa
vitamins A, C, and E and minerals (long chains of sulfur-containing ha

134 | powerful plant-based superfoods

116-145_C68317.indd 134 1/15/13 11:35 AM 116-145_297

116-145_29749.indd 134 12/19/12 6:16 PM 116-145_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:134
 sugars) with strong antioxidant, In a 2010 study, researchers found body fat, liver fat, and waist circum-
anti-inflammatory, anticancer, anti- that obese women who consumed ference after sixteen weeks.
viral, and clot-preventing activities. a supplement of fucoxanthin-
Extracts of fucoidans from seaweed containing brown seaweed extracts
have been shown to reduce the and pomegranate seed oil had sig-
growth and proliferation of certain nificant reductions in body weight,
cancer cells, and consuming sea
vegetables rich in these compounds
may help reduce the risk of skin,
lung, breast, and other cancers. And
while seaweed may help lower total
and LDL (“bad”) cholesterol levels,
the blood-thinning effects of these PuTTIng IT InTO PrACTICE
compounds may also reduce the
risk of clots associated with heart Seaweed is classified into three main categories: green seaweed
attack and stroke. (Chlorophycophyta), which includes sea lettuce; brown seaweed
(Phaeophycophyta), which includes kombu, wakame, and arame, and
, Fucoxanthins Support is often collectively referred to as kelp; and red seaweed (Rhodophyco-
a Healthy Weight phyta), which includes nori, dulse, and agar agar. The flavor of seaweed
n and Metabolism varies among types, but tends to be quite salty with a mild to strong
is Sea vegetables, particularly brown ocean flavor (some describe seaweed as having a somewhat fishy taste).
of algae, contain metabolism-boosting And the texture of seaweed ranges from soft and chewy to hard and
t and weight loss-promoting carotenoids crisp, depending on the type and how it is prepared. You can find sea-
called fucoxanthins. researchers weed at most supermarkets and health food stores, where it is commonly
have found that these compounds available as a dry product that can be incorporated directly into recipes
stimulate proteins in the energy or rehydrated prior to consuming.
centers of fat cells involved in burn- Nori, which is available as toasted or untoasted flat sheets, can be
nt ing fat and boosting metabolism. In used to make sushi rolls. Small amounts of kombu can be added to
animal studies, extracts of fucoxan- soups for flavoring or cooked with beans to make them more digestible.
thin reduced both visceral fat (fat Powdered or flaked dulse can be conveniently sprinkled on salads, soups,
ms surrounding the organs) and the or other dishes for flavor and nutrition. And wakame, which can be re-
size of fat cells in obese mice, help- hydrated by soaking in water, makes a flavorful addition to soups, salads,
ing them to lose weight—in some and stir-fries. I generally recommend adding a serving or two of seaweed
cases by as much as 5 to 10 percent. to your diet each week for a beneficial mineral boost. Some individuals
These compounds also seem to enjoy seaweed more frequently, but because of its high sodium con-
ns help improve blood glucose levels tent—nearly 200 milligrams per ¼ cup (20 g)—salt-sensitive individuals
s, and insulin resistance—important may not be able to tolerate it more than once or twice a week.
factors in diabetes. Human studies
have shown similar results.

super vegetables and legumes | 135

5/13 11:35 AM 116-145_29749.indd 135 12/19/12 6:17 PM

19/12 6:16 PM 116-145_29749.indd 135 12/19/12 6:16 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:135
 CuCumber
wakame Salad

This nourishing salad combines mineral-rich wakame with

hydrating cucumber and a sprinkle of calcium-friendly sesame
seeds. Although the dressing is subtly spicy, I like to add a few
extra pinches of cayenne pepper for an extra kick.

2 ounces (55 g) dried wakame flakes In a large bowl, cover the dried wakame
1 medium-size cucumber flakes with cold water and soak for 4 to
Sea salt 6 minutes to rehydrate. drain, rinse well,
1 tablespoon (8 g) sesame seeds and pat dry.
1 tablespoon (15 ml) rice vinegar
slice the cucumber paper thin (I use a
1 tablespoon (15 ml) sesame oil
mandolin) and place in a colander. toss
1 tablespoon (20 g) agave syrup with a generous sprinkling of salt and let
Several generous pinches of stand for 5 minutes. rinse the cucumber
cayenne pepper slices to remove any salt, drain, and pat
dry. Combine the wakame, cucumber,
and sesame seeds in a mixing bowl.

In a separate bowl, whisk together

the rice vinegar, sesame oil, agave
syrup, and cayenne pepper. drizzle the
dressing lightly over the wakame and
Yield: 4 servings cucumber, toss to coat, and serve.

136 | powerful plant-based superfoods

116-145_C68317.indd 136 1/15/13 11:38 AM 116-145_C6

116-145_29749.indd 136 12/19/12 6:16 PM 116-145_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:136
5/13 11:38 AM 116-145_C68317.indd 137 1/15/13 11:35 AM
19/12 6:16 PM 116-145_29749.indd 137 12/19/12 6:16 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:137
 PumPkin
Cancer-Fighting Superfood

DiD You Know?

su
Carotenoids, like beta- wo
carotene, are associated with pu
a reduced risk of cancer, (1
heart disease, and diabetes. lig
However, researchers have
yo
found that beta-carotene
supplements may actually
increase your risk of certain
H
cancers—especially if you are
ol
a smoker. If you want to boost C
your intake of these health- Pu
promoting phytonutrients Growing up, I eagerly anticipated supporting and cancer-fighting nutri- fib
(and other antioxidants), the arrival of October as my family ents. So get ready to add this power of
skip the supplements and I would head to the nearest food to your plate this fall for health lik
and choose whole foods pumpkin patch or farm stand in and flavor. ot
whose compounds work search of perfectly sized and shaped ce
synergistically to benefit pumpkins to carve and decorate for Immune-Boosting Power ag
your health. In addition to Halloween. I looked forward to mak- of Vitamin A and Zinc m
pumpkin, other good sources ing some pretty cool jack-o’-lanterns, Pumpkins and other winter squash Pu
of beta-carotene include but what I remember most was my are often categorized as starchy als
sweet potatoes, carrots, and dad’s anticipation of all the pumpkin vegetables, though technically they si
leafy greens. seeds we could eat. Together, we belong to the cucurbitaceae
Cucurbitaceae family, pr
would scoop out piles and piles of the which includes squash and melons. te
inner pulp and seeds from our pump- They are a perfect fall weather food,
they (“b
kins. We would sort them, rinse them, providing the nutrients needed to keep
and lay them out on large cookie your body healthy and strong when the re
sheets to dry, and with a drizzle of oil cool weather (and cold and flu season) w
and a sprinkle of salt, we would roast sets in. we
them in the oven. They made a great Pumpkins are a rich source of vita- hi
snack for the following week—or at mins a,
A, c,
C, and E
e as well as minerals like he
least the following day (they didn’t potassium, magnesium, and calcium. A
a
last long in our house). One cup (245 g) of pureed pumpkin
one th
Of course, the fall and early winter meets more than 700 percent of your bl
months also meant that my mom daily vitamin a
A needs, and contains bl
would be busy baking pumpkin pies, about 10 milligrams of vitamin c,C, an fo
breads, and muffins, which we gladly antioxidant that helps shorten the
devoured. Fortunately for us, pump- duration and severity of the common th
kins not only tasted good but gave cold. Pumpkin seeds are an excellent an
our body a big boost of immune- source of zinc, a mineral that helps tre

138 | powerful plant-based superfoods

116-145_C68317.indd 138 1/15/13 11:35 AM 116-145_297

116-145_C68317.indd 138 1/15/13 11:23 AM 116-145_C6
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:138
 support the immune system and have found that these compounds
wound healing. aA small serving of may reduce the risk of lung,
pumpkin seeds—about ¼ cup colon, breast, prostate, and other
(16 g)—contains more than 2½ mil- cancers. in a study published in the
ligrams of zinc, 20 to 30 percent of International Journal of Cancer,
your recommended daily allowance. researchers found that prostate
cancer risk declined with increasing
Heart-Healthy Phytoster- intakes of carotenoids (like alpha-
ols and Cancer-Crushing and beta-carotene, lycopene, lutein,
Carotenoids and zeaxanthin). and they found that
Pumpkins are high in heart-healthy the more carotenoid-rich foods (in-
i- fiber (about 7 grams per cup [245 g] cluding pumpkin, spinach, tomatoes,
of pumpkin puree) and carotenoids and watermelon) men ate, the lower
like beta-, alpha-, and gamma-car- their risk of prostate cancer.
otenes, which may protect against
certain cancers, heart disease, and
age-related diseases of the eye like
macular degeneration and cataracts.
Pumpkin seeds—and their oils—are
also rich in phytosterols like beta-
sitosterol, a compound that helps Putting it into Practice
prevent the absorption of choles-
terol and lowers both total and LDL Fresh pumpkins are in season from fall through early winter. You can
(“bad”) cholesterol levels. store fresh pumpkins in a cool, dry place, where they will last for several
ep In a study published in 2012,
in months. To prepare a fresh pumpkin for cooking, simply remove the
he researchers found that treatment inner pulp and seeds and cut the pumpkin into chunks as you would
) with pumpkin seed oil over a six- any winter squash.
week period significantly reduced Pumpkins can be roasted or steamed and served as a side dish to
high blood pressure and normalized accompany nearly any meal; I like to combine pumpkin with sautéed
ke heart function in hypertensive rats. greens like chard and season with spices like cinnamon and nutmeg.
and
And the changes were similar to You can also purée cooked pumpkin to create soups, sauces for pasta
those treated with calcium channel dishes, pie fillings, or mousses. Pumpkin seeds from fresh pumpkins
blockers (drugs used to treat high can be rinsed, dried, and roasted for a protein-rich snack—or you
blood pressure). More proof that can purchase raw, roasted, or sprouted pumpkin seeds, which can be
food is medicine. tossed into trail mix, salads, and grain-based dishes. Pumpkin oil, which
the
The carotenoids in pumpkin and is the oil expressed from the seeds, can also be used to dress vegetable
the phytosterols in pumpkin seeds and grain-based salads.
and oil may also play a role in cancer
treatment and prevention. Studies

super vegetables and legumes | 139

5/13 11:35 AM 116-145_29749.indd 139 12/19/12 6:17 PM

5/13 11:23 AM 116-145_C68317.indd 139 1/15/13 11:23 AM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:139
 pumpkIn
SpICe mIlk

This creamy seed milk is packed with essential minerals, healthful

fats, and phytonutrients. Sip it chilled or gently warmed—it’s a great
caffeine-free alternative to coffee and tea. It can also be stirred into
bowls of oats, amaranth, or chia for extra flavor and nutrition.

1 cup (64 g) raw pumpkin seeds, drain and rinse the pumpkin seeds.
soaked for 3 to 4 hours blend the seeds with the water in a
4 cups (950 ml) filtered water high-speed blender for approximately
4 dates, pitted 1 minute. strain the milk into a separate
2 tablespoons (28 g) coconut oil pitcher using a nut milk bag or strainer.
rinse the blender container with water.
1 teaspoon pure vanilla extract
blend the strained milk with the remain-
1 teaspoon ground cinnamon
ing ingredients until smooth. pour into
¼ teaspoon ground ginger tightly lidded glass jars and refrigerate.
¼ teaspoon ground nutmeg this milk is best served chilled or gently
Pinch of sea salt warmed. shake well before serving.

Yield: 2 servings

140 | powerful plant-based superfoods

116-145_C68317.indd 140 1/15/13 11:39 AM 116-145_297

116-145_29749.indd 140 12/19/12 6:16 PM 116-145_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:140
5/13 11:39 AM 116-145_29749.indd 141 12/19/12 6:17 PM
19/12 6:16 PM 116-145_29749.indd 141 12/19/12 6:16 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:141
 yaCon
Prebiotic-Rich Super Root

Spotlight: prebioticS
anD probioticS al
rit
Probiotics are the beneficial
ot
bacteria (like Lactobacilli
la
and Bifidobacteria) that
Ya
are found in fermented
foods or probiotic th
supplements. Prebiotics po
(like fructooligosaccharides
[FOS]) are compounds re
that support the growth of
these beneficial bacteria.
In general, probiotics—and
the prebiotics that “feed”
them—may help improve
digestion, boost the immune
system, and enhance nutrient
absorption. You can increase Yacon is a tuber (Smallanthus that may improve digestion, lower
your intake of probiotics by sonchifolius) native to the Andes blood fats, and even build strong
consuming more fermented Mountains in South America. Yacón bones, yacon is an emerging super-
foods like sauerkraut, kimchi, means “water root,” and indeed, it is a food for optimal health.
miso, and kombucha. And crisp and juicy water-rich vegetable
you can boost your intake (it can be eaten raw like a fruit) with Super Root for a Healthy Gut
of prebiotics (like FOS and the sweet flavor of an apple. But don’t The FOS in yacon pass through the
insulin) by eating more foods let the sweet taste of yacon fool you; small and large intestines, where they
that contain them, such as
this high-fiber vegetable may actu- are metabolized by the beneficial
yacon root, flax, greens,
ally benefit those with high blood bacteria that reside there. FOS allows
and berries.
sugars. For centuries, Peruvians used the “good” bacteria, like Lactobacilli
yacon root—as well as its leaves—to and Bifidobacteria, to flourish, while
treat high blood sugars and kidney crowding out the “bad” bacteria—and
problems. And researchers have this provides some major benefits
found that its carbohydrates, which to us. Maintaining the right balance
are in the form of fructooligosaccha- of bacteria in the gut helps improve
rides (FOS), cannot be absorbed by digestion, boost immunity, and en-
the body and therefore do not cause hance nutrient absorption.
blood sugars to rise. For this reason, researchers have found that
yacon is considered a wonderful al- FOS-rich yacon root may aid bowel
ternative sweetener for those who are function and prevent constipation by
sensitive to sugar. And with beneficial speeding up the time it takes for food
FOS, antioxidants, and polyphenols to move through the colon. It may

142 | powerful plant-based superfoods

116-145_C68317.indd 142 1/15/13 11:35 AM 116-145_297

116-145_29749.indd 142 12/19/12 6:16 PM 116-145_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:142
 also help ease the symptoms of ir- fed dried extracts of yacon root—or a
ritable bowel syndrome, diarrhea, and combination of yacon root and
other digestive conditions, particu- probiotic—they experienced a signifi-
larly when combined with a probiotic. cant reduction in the numbers of
Yacon root is also thought to inhibit aberrant crypt foci (ACF) in their
the activity of cancer-causing com- colon. (ACF are abnormal, tubelike
pounds within the digestive tract. glands that are one of the first
In a study published in 2012, changes seen in the colon that may
researchers found that when rats were lead to colon cancer.)

PuTTIng IT InTO PrACTICE

Yacon is cultivated around the world, and its peak season is in the fall
when its tubers begin to develop. Once harvested, it can be stored in a
cool, dry space, where it will keep for several months. During that time, its
sweet flavor will actually intensify.
ut Fresh yacon can be peeled and eaten raw on its own or chopped and
added to fruit or green salads (tossing it with lemon juice will prevent it
ey from browning). A traditional South American fruit salad combines fresh
yacon root with pineapple, mango, and papaya. Yacon can also be baked,
s roasted, or sautéed like other root vegetables.
Yacon syrup, dried yacon slices, and yacon powder are becoming more
widely available at supermarkets and health food stores. Yacon syrup
d can be used as an alternative sweetener to honey, maple syrup, or agave
syrup. You can drizzle it over pancakes, waffles, or a bowl of warm oats, or
add it to smoothies and baked goods. Dried yacon slices are simply the
sliced and dehydrated roots of yacon, which make a great snack alone.
And yacon powder consists of sliced yacon roots that are dehydrated at
low temperatures and ground into a fine powder. They can be used in
baked goods as a substitute for other sweeteners—cup for cup or gram
for gram—though the final flavor may vary slightly (researchers estimate
y that yacon has only 30 to 50 percent of the sweetness of regular sugar).
d

super vegetables and legumes | 143

5/13 11:35 AM 116-145_29749.indd 143 12/19/12 6:18 PM

19/12 6:16 PM 116-145_29749.indd 143 12/19/12 6:16 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:143
 tropICal
fruIt Salad

This simple fruit salad combines a few fresh tropical fruits with dried
yacon root pieces and flaked coconut. I usually enjoy the natural
sweetness of the fruits alone, but you can toss with a few squeezes of
fresh orange juice or the creamy cashew dressing in this recipe.

1 small fresh pineapple, peeled and Combine the pineapple, mango,

sliced (about 6 cups [990 g]) strawberries, and kiwi in a large serving
1 fresh mango, peeled and chopped bowl. to make the dressing, drain and
(about 1 cup [175 g]) rinse the cashews. In a blender, combine
2 cups (340 g) sliced fresh strawberries the cashews with the agave syrup and
3 fresh kiwifruits, peeled and sliced lime juice and blend at high speed until
(about 1 cup [178 g]) thick and creamy. If the dressing is too
½ cup (70 g) raw cashews, soaked thick, blend with a few extra squeezes of
for 1 to 2 hours lime juice to thin. pour the dressing over
the fruit salad and stir to combine. top
¼ cup (80 g) agave syrup
with the dried yacon slices and coconut.
1 tablespoon (15 ml) freshly
squeezed lime juice
¼ cup (about 9 g) dried yacon root,
torn or cut into bite-size pieces
2 tablespoons (10 g) unsweetened
flaked coconut

Yield: 8 to 10 servings

144 | powerful plant-based superfoods

116-145_29749.indd 144 12/19/12 6:18 PM 116-145_297

116-145_29749.indd 144 12/19/12 6:16 PM 116-145_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:144
19/12 6:18 PM 116-145_29749.indd 145 12/19/12 6:18 PM
19/12 6:16 PM 116-145_29749.indd 145 12/19/12 6:16 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:145
 5
Super SeedS
And nutS
Chia Seeds, Flaxseeds, Hemp Seeds, Quinoa,
Sacha Inchi Seeds, Sesame Seeds, Walnuts

146-175_29749.indd 146 12/19/12 6:32 PM 146-175_297

146-175_29749.indd 146 12/19/12 6:47 PM 146-175_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:146
 These super nuts and seeds are the foods that help enhance
strength and stamina. They provide a boost of easy-to-digest proteins
to build and repair tissues and are packed with polyunsaturated
omega-3 fatty acids that help fight inflammation. Add a handful or
two of these nuts and seeds to your diet each day for good health.

super seeds and nuts | 147

19/12 6:32 PM 146-175_29749.indd 147 12/19/12 6:32 PM

19/12 6:47 PM 146-175_29749.indd 147 12/19/12 6:47 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:147
 ChiA SeedS
Super Seed for Sustained Energy

Spotlight: omega-3
Fatty acidS
re
fa
Omega-3 fatty acids are
th
essential fats that your body
re
cannot make, so they must
hi
be consumed from the foods
you eat. These fatty acids
we
include docosahexaenoic acid ch
(DHA), eicosapentaenoic Chia seeds are the edible seeds of calcium—nearly 20 percent of the ha
acid (EPA), and alpha- of a desert plant (Salvia hispanica) average adult’s daily needs—and an
linolenic acid (ALA), the native to Mexico and the southwest- more than the amount in a ½-cup ab
latter of which is found in ern United States. The Mayan word (120 ml) serving of milk. And al- in
plant foods and converted for “strength,” chia was a dietary though a mere ounce of these little an
to DHA and EPA in the staple of the Mayans and Aztecs, who seeds contains more than 8 grams of gr
body. Omega-3 fatty acids used it to increase strength, energy, fat, more than 80 percent of that fat is se
help reduce inflammation and stamina. Even today it is often in the form of heart-healthy polyun-
and are associated with referred to as “runner’s food.” Indeed, saturated omega-3 fatty acids, like in
lower blood cholesterol and chia is a concentrated source of alpha-linolenic acid. th
triglyceride levels, reduced energy-producing carbohydrates and In addition to its healthful fats,
risk of heart disease and numerous vitamins, minerals, antioxi- chia is also an incredibly good source
depression, and protection dants, and inflammation-fighting fatty of dietary fiber. It contains about 10
against neurological diseases acids. With an impressive array of grams of fiber per ounce (28 g)—30 to
like Alzheimer’s disease and health-promoting compounds— 40 percent of your daily needs. And
dementia. You can boost all packed into tiny black and white because these little fiber-rich seeds
your intake of plant-based seeds that are incredibly simple to also have the unique ability to expand
omega-3 fatty acids by work with—chia is becoming a dietary when added to water, some experts
adding chia, flax, hemp, and
staple in the modern food world. believe that in the stomach, they may
walnuts to your diet.
slow the digestion and release of
Calcium-Rich Chia sugar into the bloodstream, benefit-
Builds a Strong Body ing those looking to lose weight and
Chia seeds are an excellent source control blood sugars.
of energy, with about 12 grams of
carbohydrate and nearly 5 grams of Fiber May Benefit
protein packed into a single ounce Blood Sugars
(28 g). They are also a good source of Chia seeds may help improve blood
minerals, including blood-building sugars and risk factors associated with
iron, stress-relieving magnesium, heart disease. Some animal studies
and bone-building calcium. In fact, a have shown that chia-enriched diets
1-ounce (28 g) serving of dried chia may improve insulin resistance,
seeds boasts a striking 179 milligrams normalize blood lipids, and even

148 | powerful plant-based superfoods

146-175_29749.indd 148 12/19/12 6:32 PM 146-175_297

146-175_29749.indd 148 12/19/12 6:47 PM 146-175_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:148
 reduce the accumulation of visceral (approximately 2½ tablespoons) of chia
fat (the fat surrounding the organs) in to the diets of adults with type 2 diabe-
the body. In a study published in 2012, tes reduced systolic blood pressure and
researchers found that rats whose markers of inflammation compared to
high-fat, high-carbohydrate diets the control group. And in a small study
were supplemented with 5 percent published in the European Journal of
chia seeds over an eight-week period Clinical Nutrition in 2010, researchers
had improved insulin sensitivity found that adults who consumed a
and glucose tolerance, decreased chia-enriched bread—which contained
abdominal and liver fat, and reduced varying amounts of chia up to 24 grams
inflammation in both the heart (approximately 2 tablespoons)—had
and liver compared to the control dose-dependent reductions in blood
f group. Similar results have been sugar levels after eating (meaning that
is seen in humans. the more chia baked into the bread, the
In a study published in 2007 greater the effect.).
in Diabetes Care, researchers found
that adding about 37 grams

ce

o
PUTTIng IT InTo PrACTICE
nd Chia seeds can be found in most supermarkets or health food stores.
Try adding an ounce (28 g) or two of whole chia seeds to salads, smoothies,
y and hot and cold cereals for a boost of fiber, protein, healthy fat, and
calcium. Unlike flaxseeds, the nutrients in chia seeds can be absorbed by
your body without grinding them. However, chia seeds can also be ground
d into flour for baking, and because they absorb liquids, they are a great
thickening agent for sauces, soups, smoothies, dressings, and puddings—
without altering the taste as they have no distinct flavor of their own. In
fact, you can make your own chia pudding by combining whole chia seeds
and your favorite nondairy milk: Simply add 2 tablespoons (28 g) of whole
chia seeds to ½ cup (120 ml) of liquid and refrigerate overnight. Once
th the pudding is formed, you can experiment with the flavor and texture by
adding your own selection of fresh or dried fruit, nuts, and spices. Simple
and nutritious!

super seeds and nuts | 149

19/12 6:32 PM 146-175_29749.indd 149 12/19/12 6:32 PM

19/12 6:47 PM 146-175_29749.indd 149 12/19/12 6:47 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:149
 pomegrAnAte–green teA ChiA
pudding

I love sipping on iced green tea with a splash of pomegranate juice,

and this thick and creamy chia pudding combines those two antioxi-
dant-rich superstars into one bowl. Whether you soak this dish over-
night or assemble it first thing in the morning, it provides a simple
and nutritious start to your day.

½ cup (120 ml) unsweetened For same-day preparation: In a small

almond milk bowl, whisk together the almond milk,
½ cup (120 ml) pomegranate juice pomegranate juice, agave syrup, matcha
1 tablespoon (20 g) agave syrup tea, and vanilla extract. add the chia
1 teaspoon matcha green tea powder seeds and stir thoroughly to combine.
allow the mixture to rest for 30 minutes,
½ teaspoon pure vanilla extract
stirring every 5 to 10 minutes until thick.
¼ cup (56 g) white or black chia seeds
pour into a serving bowl, top with the
¼ cup (44 g) pomegranate arils pomegranate arils, and serve.

For overnight soaking: Combine all

the ingredients, except for the pome-
granate arils. transfer the chia pudding
mixture to a tightly lidded glass jar (I like
to use ball mason jars), shake, and re-
frigerate. If you are not heading straight
to bed, give the pudding a shake every
5 to 10 minutes until bedtime. In the
morning, give the pudding a final shake
or stir, pour into a serving bowl, top with
the pomegranate arils, and serve.
Yield: 1 to 2 servings

150 | powerful plant-based superfoods

146-175_29749.indd 150 12/19/12 6:32 PM 146-175_297

146-175_29749.indd 150 12/19/12 6:47 PM 146-175_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:150
A

19/12 6:32 PM 146-175_29749.indd 151 12/19/12 6:32 PM

19/12 6:47 PM 146-175_29749.indd 151 12/19/12 6:47 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:151
 FlAxSeedS
Lignan-Rich Super Seed

SuperFood Kitchen tip: th

FlaxSeed egg replacer
ce
Flaxseeds can be used in m
most baked dishes as an es
egg replacer. For each egg, br
simply mix 1 tablespoon
in
(7 g) of ground flaxseed meal
with 3 tablespoons (45 ml)
of water. Let stand at room
temperature for a minute
or two until the mixture
becomes gel-like. Add the
flax and water mixture to Flaxseeds, also known as linseeds, heart-healthy alpha-linolenic acid
your recipe just as you would are the tiny seeds of the Linum usita- (ALA), an inflammation-fighting
an egg. So easy—and good tissimum plant. They are an excellent omega-3 fatty acid.
for you! source of heart-healthy fiber and
essential omega-3 fatty acids. They Heart-Healthy, Cancer-
are also the richest known source Fighting Super Seed
of cancer-fighting phytochemicals Fiber- and ALA-rich flaxseeds are
called lignans—far surpassing that of good for the heart and have been
any other plant food. From lowering associated with a reduced risk of
cholesterol to reducing the risk of atherosclerosis (hardening of the
heart disease and certain cancers, arteries) and heart disease. Flaxseeds
flaxseed is a powerful superfood for may help lower total and LDL (“bad”)
good health—and one that is super cholesterol levels, reduce blood pres-
simple to add to your daily diet. sure, and make platelets (the blood
cells involved in clotting) less sticky
Flaxseeds Full of Fiber and and less likely to cause the clots that
Omega-3 Fatty Acids can lead to heart attack and stroke. A
Just 2 tablespoons (24 g) of whole few studies have found that these tiny
flaxseeds supply about 6 grams of seeds may also help lower blood sug-
dietary fiber—nearly a quarter of your ars and hemoglobin A1c (a marker
daily needs. They are also a good of long-term blood sugar control) in
source of calcium, with over 400 individuals with type 2 diabetes.
milligrams per cup (168 g)—more Flaxseeds are also an excellent
than an equivalent serving of milk. source of lignans, polyphenols
And although flaxseeds are a rich with strong anti-inflammatory
source of fat—3 to 4 grams per and antioxidant properties. often
tablespoon (12 g)—more than classified as phytoestrogens (weak
half of that fat is in the form of plant estrogens that compete with

152 | powerful plant-based superfoods

146-175_29749.indd 152 12/19/12 6:32 PM 146-175_297

146-175_29749.indd 152 12/19/12 6:47 PM 146-175_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:152
 the body’s natural estrogens during and lungs. In addition to flaxseeds,
certain chemical reactions), lignans other good sources of lignans include
may help slow the growth of certain sesame, pumpkin, and sunflower
estrogen-driven cancers, such as seeds; whole grains; beans; berries;
breast cancer, as well as other cancers and nuts.
including those of the colon, prostate,

PUTTIng IT InTo PrACTICE

Flaxseeds are available in most supermarkets and health food stores. I
recommend buying either whole flaxseeds or ground flaxseed meal and
storing in a tightly lidded container in the refrigerator or freezer. If you
purchase whole flaxseeds, grind them before eating to make the benefi-
cial nutrients—including the healthy fats and lignans—more readily avail-
able for digestion and absorption. You can grind whole flaxseeds using
a small coffee grinder or purchase ground flaxseeds (sometimes called
milled flaxseed or flaxseed meal) in bulk or bags. Although the beneficial
s fats and phytonutrients in whole flaxseeds cannot be absorbed without
) grinding, whole flaxseeds are still a great addition to the diet for those
s- simply looking to increase fiber intake.
A tablespoon (7 g) or two of ground flaxseed meal makes an excellent
addition to salads, soups, and smoothies. It can also be incorporated into
t baked goods as an added source of nutrients or as an egg replacer. Whole
A flaxseeds can be sprinkled onto cereals or baked into breads. Many
ny research studies have found that upward of 40 to 50 grams of flaxseeds
g- (3 to 4 tablespoons) may offer such benefits as reducing the incidence of
hot flashes or lowering cholesterol levels. However, because flax is so high
in fiber, some individuals may experience upset stomach and bloating
when consuming these amounts. As with any high-fiber food, start by
adding small amounts—around a teaspoon or two—and gradually increase
your intake. And be sute to drink plenty of water. Increasing fiber intake
without increasing fluid intake can also contribute to constipation
and bloating.

super seeds and nuts | 153

19/12 6:32 PM 146-175_29749.indd 153 12/19/12 6:32 PM

19/12 6:47 PM 146-175_29749.indd 153 12/19/12 6:47 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:153
 ChoColAte Chip
FlAx CookieS

Flax is a great addition—both for health and its binding properties—to

this modified version of the traditional chocolate chip cookie I grew
up on. I use an all-purpose, gluten-free flour in this recipe (Bob’s red
Mill gluten-Free All Purpose Flour is my favorite), but if you don’t
have celiac disease, gluten intolerance, or a wheat allergy, feel free
to use an equivalent amount of regular whole wheat or whole wheat
pastry flour.

1 tablespoon (7 g) ground preheat the oven to 375°f (190°C, or

flaxseed meal gas mark 5). line two cookie sheets with
3 tablespoons (45 ml) water parchment paper.
1 cup (136 g) all-purpose,
gluten-free flour In a small bowl, stir together the flaxseed
½ teaspoon baking soda meal and water. set aside for a few
½ teaspoon sea salt minutes to thicken.
½ cup (113 g) coconut oil, liquefied
Combine the flour, baking soda, and salt
½ cup (96 g) cane sugar and set aside. In a separate bowl, beat
¼ cup (48 g) brown sugar together the coconut oil, sugars, vanilla,
½ teaspoon pure vanilla extract and flaxseed mixture at medium speed.
1 cup (170 g) dark chocolate chips Gradually beat in the dry mixture at low
½ cup (60 g) walnuts, chopped speed until a ball of cookie dough forms.
(optional) fold in the chocolate chips and walnuts
(if using) and drop by tablespoons (15 g
mounds) onto the prepared cookie sheets.

bake for 8 to 10 minutes until lightly

browned. remove from the oven, let
cool on the cookie sheets for 1 to 2 min-
utes, and then transfer to cooling racks.
Yield: about 2 dozen cookies

154 | powerful plant-based superfoods

146-175_29749.indd 154 12/19/12 6:32 PM 146-175_297

146-175_29749.indd 154 12/19/12 6:47 PM 146-175_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:154
o

19/12 6:32 PM 146-175_29749.indd 155 12/19/12 6:32 PM

19/12 6:47 PM 146-175_29749.indd 155 12/19/12 6:47 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:155
 hemp SeedS
Protein- and Fat-Rich Super Seed

Spotlight: omega-3 and

omega-6 Fatty acidS
B
Both omega-3 and omega-6
O
fatty acids are important
to your health—you just
Fa
H
need to consume them in
the right balance. Experts an
estimate that the ideal ratio th
for consumption of omega-6 of
to omega-3 fatty acids is 1:1. tio
However, most Americans di
consume these fats in a 10:1 lik
ratio, which means we are ha
consuming way too many an
omega-6 fatty acids. Not that
these fats aren’t important to kn
your diet, but when you I’ve worked with athletes on and fig
consume too many of them— off for more than fifteen years, and and soy. They are also a significant ga
typically in the form of I am always in search of the best source of arginine, a nonessential so
vegetable oils from processed nutrient-dense whole foods to both amino acid that appears to benefit the
foods—inflammation occurs. support their intense training and heart. Found in protein-rich foods, in-
To improve your balance of protect their bodies from the stressful cluding plant foods like soy and nuts,
omega fatty acids, the remedy effects of such training. Fortunately, arginine helps keep the blood vessels
is simple: reduce the amount hemp seeds are one of those nutrient- functioning optimally.
of processed foods you eat dense whole foods. An easy-to-digest When it comes to the quantity of
and increase your intake of
protein, hemp seeds are also rich in protein and other nutrients in hemp
omega-3 fats with foods like
inflammation-fighting essential fats, seeds, don’t let the size of this little
walnuts, hemp, chia, and flax.
which make them an optimal choice seed fool you. A single ounce (28 g)
for athletes and nonathletes alike. of shelled hemp seeds contains about
7 grams of easy-to-digest protein
The Incredible (slightly more than one large egg),
Protein-Packed Hemp Seed 10 grams of heart-healthy fats, and
Hemp seeds come from an indus- nearly 8 grams of dietary fiber. Hemp
trialized, nondrug type of annual is also a good source of vitamins
herbaceous plant (Cannibis sativa). like the antioxidant vitamin E and
They are an excellent source of easy- minerals like potassium, magnesium,
to-digest protein that include all nine and iron, to name a few. In fact, just
essential amino acids in levels that 2 tablespoons (15 grams) of hemp
are close to those of the complete powder meets more than a quarter of
proteins found in animal products your daily iron needs.

156 | powerful plant-based superfoods

146-175_29749.indd 156 12/19/12 6:32 PM 146-175_297

146-175_29749.indd 156 12/19/12 6:47 PM 146-175_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:156
 Beautiful Balance of don’t tend to receive quite the same
Omega-3 and Omega-6 fanfare as the omega-3 fatty acids,
Fatty Acids they are still important to our health,
Hemp seeds are high in omega-3 especially our heart. Hemp seeds are
and omega-6 fatty acids, and together an excellent source of linoleic acid,
these fats may help reduce the risk an omega-6 fatty acid that may help
of diseases affected by inflamma- lower total and LDL (“bad”) choles-
tion, including heart disease, cancer, terol and triglyceride levels, maintain
diabetes, and autoimmune diseases healthy blood pressure, and prevent
like rheumatoid arthritis. They also the formation of clots associated with
have a protective effect on the brain heart attack and stroke. Together,
and skin. these fats help fight inflammation
omega-3 fatty acids are especially in the body and reduce the risk of
known for their potent inflammation- certain chronic diseases.
fighting effects. But although ome-
ga-6 fatty acids—the ones found in
some vegetable oils, nuts, and seeds—
he
n-
s,
ls

PUTTIng IT InTo PrACTICE

Hemp can be purchased in the form of raw, shelled seeds, hemp seed
ut powder, and hemp seed oil. The seeds have a mild, nutty flavor and are
excellent additions to salads—simply toss a tablespoon (8 g) or two into
your salad for a boost of healthy protein and fat. Hemp powder or flour
is made of finely milled seeds that can be used in smoothies and shakes
p or as flour for baking. Adding 2 to 3 tablespoons (15 to 23 g) of powder
will give you an additional 10 to 16 grams of high-quality, easy-to-digest
protein. Hempseed oil is a cold-pressed oil that is green in color and best
m, used as a dressing for salads and other cold dishes; mix a few tablespoons
(about 45 ml) with squeeze of lemon juice and toss with your favorite
veggies, greens, or grains to enhance your intake of beneficial fatty acids.
of

super seeds and nuts | 157

19/12 6:32 PM 146-175_29749.indd 157 12/19/12 6:32 PM

19/12 6:47 PM 146-175_29749.indd 157 12/19/12 6:47 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:157
 no-BAke ChoColAte
Berry hemp BiteS

The natural sugars in dates combined with high-protein hemp seeds,

nuts, and berries to make these no-bake bites the ultimate energy
snack. They are sweet and chewy—with an added crunch from
antioxidant-rich cacao nibs. Enjoy at home or on the go.

1½ cups (267 g) pitted dates Combine all the ingredients (except

1 cup (145 g) raw almonds ¼ cup [30 g] of the hemp seeds, for
½ cup (60 g) hemp seeds, divided rolling) in a food processor and pulse
½ cup (56 g) dried goji berries into a coarse and slightly sticky meal.
the mixture should stick together when
¼ cup (32 g) raw cacao nibs
pressed with the fingertips. If the mixture
2 tablespoons (40 g) agave syrup
appears too dry, add one to two more
dates or a squirt of agave syrup and
process. If the mixture is too sticky, add a
few almonds and process. roll the mix-
ture into teaspoon-size balls and dredge
Yield: 50 bites in hemp seeds to coat.

158 | powerful plant-based superfoods

146-175_29749.indd 158 12/19/12 6:32 PM 146-175_297

146-175_29749.indd 158 12/19/12 6:47 PM 146-175_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:158
19/12 6:32 PM 146-175_29749.indd 159 12/19/12 6:32 PM
19/12 6:47 PM 146-175_29749.indd 159 12/19/12 6:47 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:159
 QuinoA
Complete Protein Super Seed

st
Spotlight: be
complete proteinS
of
Quinoa is a complete protein am
that contains adequate levels When you eat quinoa
of all nine essential amino (Chenopodium quinoa), you are Lo
acids. Nutrition experts—
eating the super seeds of an Ama- to-digest protein. one cup (185 g) of fo
myself included—once
ranthacean plant that is related to cooked quinoa has about 8 grams of Q
thought that high-quality,
beets, spinach, chard, and amaranth. complete protein (more than an egg), to
complete proteins came only
This superfood is often classified as a which includes adequate levels of all he
from animal products. How
wrong we were! Researchers grain (after all, it is cooked, prepared, nine essential amino acids—and a a
have classified the protein and consumed similar to traditional similar amino acid profile to casein, a in
of several plant foods—like grains), but is technically a seed—and milk protein. It also contains higher a
quinoa, soy (including one that has a long history of use as levels of the amino acids cysteine, co
edamame, tofu, tempeh, food and medicine. native to South methionine, and lysine than do most he
and miso), and possibly America, quinoa has been cultivated plant foods. Additionally, quinoa fa
the emerging sacha inchi along the Andes Mountains for more contains substantial amounts of tryp- C
seeds—as complete proteins. than five thousand years. The Incans tophan, an essential amino acid that
Of course, almost all foods often referred to it as the “mother is involved in mood, sleep, and the
contain some protein, and grain” and consumed it for strength production of serotonin (a “feel-good”
you can easily meet your and stamina. Today, quinoa is grow- chemical in the body).
protein needs by eating a ing in popularity and enjoyed for Quinoa is also packed with minerals
variety of plant foods—both both its taste and nutritional proper- like calcium, magnesium, iron, cop-
complete and incomplete ties. not only is it the least allergenic per, and zinc—and in amounts higher
sources of protein—over of all grains (it is naturally gluten than most other grains. one cup (185
the course of each day (no free), but this pseudograin, as it is g) of cooked quinoa contains nearly
special combining needed!). sometimes called, also seems to have 120 milligrams of magnesium—30
a greater nutritional value than tradi- to 40 percent of your daily needs.
tional grains. Quinoa is packed with often referred to as a calming min-
amino acids, minerals, vitamins, and eral, magnesium helps relax blood
antioxidants that may help reduce the vessels and muscles (including the
risk factors associated with diabetes heart), may reduce the risk of high
and heart disease, boost brain func- blood pressure and stroke, and may
tion, and ease anxiety. even benefit those suffering from
migraines. It may also help reduce
Protein- and Mineral-Rich stress and improve sleep. In one
Seed May Ease Stress animal study, researchers found that
Quinoa is probably best known for its quinoa helped protect brain cells, re-
unique content of high-quality, easy- duce anxiety, and improve memory in

160 | powerful plant-based superfoods

146-175_C68317.indd 160 1/15/13 11:36 AM 146-175_297

146-175_29749.indd 160 12/19/12 6:47 PM 146-175_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:160
 stressed rats—and they attribute the flavones (plant estrogens that may improvements in blood sugar and
beneficial effects to the combination help build strong bones, promote insulin levels and in some cases,
of quinoa’s vitamins, minerals, and heart health, and reduce the risk reductions in triglyceride and
amino acids. of certain cancers). It is also a rich total and LDL (“bad”) cholesterol
source of dietary fiber; 1 cup (185 g) levels. In a study published in Plant
Low-Glycemic-Index Ideal of cooked quinoa contains about Foods for Human Nutrition in 2010,
for Those with Diabetes 5 grams of fiber—15 to 20 percent of researchers noted significant reduc-
Quinoa may help lower risk fac- your daily needs. tions in total and LDL cholesterol,
), tors associated with diabetes and not surprisingly, researchers triglyceride, and glucose levels
l heart disease—and even promote have found that quinoa may have in rats whose “normal” or high-
a healthy weight. A low-glycemic- antiobesity, antidiabetes, and lipid- fructose diets were supplemented
a index super seed (it won’t cause lowering effects. In animal studies, with quinoa. And while they found
a sharp rise in blood sugars when rats given extracts of quinoa have that quinoa-enriched diets did not
consumed), quinoa is rich in heart- experienced weight and fat losses, increase HDL (“good”) choles-
t healthy, polyunsaturated omega-3 as well as prevention of weight or terol levels, these diets did prevent
fatty acids; antioxidant vitamins A, fat gains, when fed high-fat or high- fructose-induced decreases in HDL.
p- C, and E; and polyphenols like iso- sugar diets. They have also shown

d”

ls PUTTIng IT InTo PrACTICE

er Quinoa is widely available at supermarkets and health Alternatively, you can toast quinoa before cooking to
5 food stores, where you are likely to find it in the bulk or bring out its nutty flavor: after rinsing, dry-roast it in
gluten-free departments. Store quinoa in tightly lidded a pan on the stovetop for 3 to 5 minutes. And if you
containers in a cool, dry place, where it will last for prefer to consume quinoa uncooked, you can sprout it:
several months. after rinsing, simply soak it in water for 24 hours, drain,
When cooked, quinoa becomes light and fluffy rinse, and serve—topped with your favorite vegetables,
with a slight crunch and mildly nutty flavor. You should nuts, seeds, and herbs and spices.
always rinse quinoa thoroughly before cooking to Quinoa is a great alternative to most other tradi-
remove the bitter saponins that coat the outside of tional cereals and grains. Toss it into green salads for a
the seed. Quinoa can be cooked on the stovetop: In a protein boost or mix it with beans, seeds, and veg-
saucepan, combine 1 cup (173 g) of raw quinoa with 2 etables for a nutrient-packed main meal. It also makes
cups (475 ml) of water or vegetable stock, bring it to a great breakfast cereal. Combine quinoa with fresh or
a boil, cover, reduce the heat, and allow it to simmer dried fruits, nuts, spices like cinnamon, and a drizzle of
until done, about 15 minutes. maple or agave syrup for a stellar morning treat.
-
in

super seeds and nuts | 161

5/13 11:36 AM 146-175_29749.indd 161 12/19/12 6:33 PM

19/12 6:47 PM 146-175_29749.indd 161 12/19/12 6:47 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:161
 Spring
QuinoA SAlAd

This spring salad is a simple mixture of two of my favorite spring

foods: fresh peas and garlic scapes (the edible tops of garlic plants).
There is really no substitute for garlic scapes in terms of flavor, but if
you don’t have them on hand, you can simply toss in an equivalent
amount of raw scallions for a little boost of flavor and added crunch.

1½ cups (260 g) raw quinoa rinse the quinoa in a strainer. place

3 cups (700 ml) water the quinoa, water, and a pinch of sea
Sea salt salt in a medium-size pot and bring
¼ cup (60 ml) plus 1 teaspoon to a boil. Cover, reduce the heat, and
extra-virgin olive oil, divided simmer until the water is absorbed,
about 20 minutes. remove from the
½ cup (50 g) garlic scapes, chopped
heat, fluff with a fork, and transfer to
2 cups (300 g) fresh or frozen peas
a serving bowl.
(thaw if frozen)
2 tablespoons (28 ml) freshly Heat 1 teaspoon of the olive oil in a
squeezed lemon juice
small skillet over medium heat. add the
1 teaspoon agave syrup chopped garlic scapes and sauté until
1 teaspoon Dijon mustard soft, about 5 minutes. add the scapes
1 clove garlic, crushed to the serving bowl containing the
1 teaspoon chopped fresh quinoa. stir in the peas and set aside.
flat-leaf parsley
1 teaspoon chopped fresh basil In a small bowl, whisk together the
Freshly ground pepper remaining ¼ cup (60 ml) of olive oil
and the lemon juice, agave syrup,
dijon mustard, garlic, parsley, and basil.
season with salt and freshly ground
pepper to taste. pour the dressing over
the quinoa and stir to combine. You
can serve this dish warm, at room
Yield: 6 to 8 servings temperature, or chilled.

162 | powerful plant-based superfoods

146-175_29749.indd 162 12/19/12 6:33 PM 146-175_297

146-175_29749.indd 162 12/19/12 6:47 PM 146-175_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:162
19/12 6:33 PM 146-175_29749.indd 163 12/19/12 6:33 PM
19/12 6:47 PM 146-175_29749.indd 163 12/19/12 6:47 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
#175 Dtp:204 Page:163
 Sacha InchI SeedS
New Seed on the Block

Spotlight: Vitamin E
fa
Vitamin E is an antioxidant fo
that protects your cells from un
the damaging effects of an
free radicals. It also aids the ac
immune system and acts as ab
a natural vasodilator (it helps
of
relax the blood vessels). A
ac
tablespoon (15 ml) of sacha
sm
inchi seed oil meets about
fa
120 percent of your daily
vitamin E needs (in addition
to containing cancer-
fighting carotenoids—like
beta-carotene—and more
than a dozen heart-healthy
polyphenols). Other good
sources of vitamin C include Sacha inchi seeds are the edible Protein Powerhouse
almonds, sunflower seeds, seeds of star-shaped green fruits from a single ounce (28 g) of sacha inchi
A
and hazel-nuts, and small a plant (Plukenetia volubilis) native seeds boasts an impressive 8 to 9
amounts can even be found to South America. Growing in the grams of easy-to-digest protein—
in green vegetables like Andes, sacha inchi seeds have been more than you would find in a single
spinach and broccoli. consumed for thousands of years. egg. and
And according to researchers at
However, these emerging super seeds, Florida State university,
University, sacha inchi
also known as Inca peanuts, are new- seeds appear to be a complete source
bies in the world of superfoods. There of protein, meaning that they not
is limited research on sacha inchi only contain all nine essential amino
seeds, but as researchers begin to acids, but do so in levels and pat-
learn more about their nutrient com- terns deemed adequate by the World
position, it is clear that they may con- Health organization
Organization and the Food
fer some of the health benefits seen in and agricultural
Agricultural organization
Organization of the
similarly structured superfoods. United nations.
united Nations.
Sacha inchi seeds are rich in easy- In addition, an ounce (28 g) of the
in
to-digest proteins, contain a nice seeds or a tablespoon (15 ml) of sacha
blend of essential fatty acids, and are inchi seed oil contains about 14 grams
a good source of antioxidant vita- of fat—and an estimated 90 percent of
mins, minerals, and phytochemicals that fat is in the form of heart-healthy
that put them right up there with unsaturated fats, which we know may
more established super seeds like help lower cholesterol levels (esp-
hemp, chia, and flax. ecially when they replace saturated

164 | powerful plant-based superfoods

146-175_C68317.indd 164 1/15/13 11:39 AM 146-175_297

146-175_C68317.indd 164 1/15/13 11:23 AM 146-175_C6
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:164
 Researchers have
fats in the diet). researchers although excess amounts of
found that about half of those omega-6 fatty acids—which most
unsaturated fats are in the form of people consume in the form of
anti-inflammatory omega-3 fatty vegetable oils from processed
acids like alpha-linolenic acid, while foods—can actually cause inflam-
about 35 percent are in the form mation, the ratio of omega-3 and
of omega-6 fatty acids like linoleic omega-6 fats in sacha inchi seeds
And contrary to popular belief,
acid. and appears to be ideal for supporting
small amounts of these omega-6 good health without promoting
fats are important for good health. inflammation.

e Putting it into Practice

t
As sacha inchi seeds continue to grow in popularity, they are becoming
ce more widely available at supermarkets and health food stores. As
of this writing, my local natural food store had just begun carrying
o the seeds. Whole sacha inchi seeds are roasted (according to one
manufacturer I spoke with, they cannot be digested in their raw form
d because of a toxic protein they contain) and can be enjoyed alone as
a snack or tossed into salads, trail mix, or homemade energy bars. A
e 1-ounce (28 g) serving—a small handful—will give you a nice boost of
beneficial fats, protein, and around 5 grams of dietary fiber (about 20
percent of your daily needs). Sacha inchi oil, which is pressed from the
ha seeds, has a light, nutty flavor and makes a great alternative to olive
ms or hemp oils in salad dressings. Use sacha inchi oil with your favorite
of vinegar or freshly squeezed lemon juice in a 3:1 ratio and season with
y fresh herbs, dried spices, and a little freshly ground salt and pepper.
y

super seeds and nuts | 165

5/13 11:39 AM 146-175_29749.indd 165 12/19/12 6:33 PM

5/13 11:23 AM 146-175_C68317.indd 165 1/15/13 11:31 AM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:165
 gingery Beet
And CArrot SAlAd

one of my favorite juice combinations—especially in the fall—is sweet

carrot, beet, and ginger juice. grated beets and carrots combine in
this recipe with a ginger-based dressing that incorporates the nutty
flavor of sacha inchi oil. You can enjoy this dish alone or toss on top
of a leafy green salad for added flavor and color. I also like the crunch
of a few toasted sacha inchi seeds sprinkled on top.

2 cups (240 g) peeled and grated Combine the beets and carrots in a
raw beets small serving bowl. whisk together the
2 cups (220 g) peeled and grated oil, vinegar, ginger, agave syrup, and
raw carrots salt. pour the vinaigrette over the salad
3 tablespoons (45 ml) extra-virgin and toss to coat. top with the chopped
sacha inchi seed oil sacha inchi seeds and serve.
1 tablespoon (15 ml) raw apple
cider vinegar
1 teaspoon grated fresh ginger
1 teaspoon agave syrup
Pinch of sea salt
¼ cup (42 g) roasted sacha inchi
seeds, chopped

Yield: 4 servings

166 | powerful plant-based superfoods

146-175_29749.indd 166 12/19/12 6:33 PM 146-175_C6

146-175_29749.indd 166 12/19/12 6:47 PM 146-175_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:166
t

19/12 6:33 PM 146-175_C68317.indd 167 1/15/13 11:36 AM

19/12 6:47 PM 146-175_29749.indd 167 12/19/12 6:47 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:167
 SeSAme SeedS
Lignan-Rich Super Seed

G
C
S
Se
be
be
fig
lig
an
ox
pr
th
re
an
im
Sesame seeds are the tiny seeds fats, minerals, fiber, and protein. m
found within the small pods of an They are a good source of copper, sc
annual plant (Sesamum indicum) magnesium, iron, and zinc. Although
thought to be native to Africa. They they contain substantial amounts th
have enjoyed a long history of use as of calcium—more than 1,400 mil- Sc
food and medicine—one that spans ligrams per cup—researchers aren’t lo
thousands of years—and today they sure how much of that calcium we co
are cultivated around the world, can actually take in because of the to
including in the United States. They seed’s high levels of calcium-binding pa
are packed with important nutrients oxalates (compounds that prevent si
and disease-fighting phytochemicals absorption). w
that may help promote a healthy Sesame seeds are also rich in fats, 1½
heart and fight cancer. Adding a more than 80 percent of which are in da
sprinkle of sesame seeds, a spoon- the form of heart-healthy mono- and to
ful of sesame oil, or a dollop of polyunsaturated fatty acids. And a le
tahini (sesame seed paste) to mere tablespoon (8 g) of the seeds po
your diet will not only add a little contains just over a gram of fiber, an
flavor to your plate, but a powerful which may not seem like a lot but ox
nutrient punch. adds up to more than 11 grams per ar
cup (144 g). A tablespoon (8 g) of
Sowing the Seeds sesame seeds also contain about al
of Good Health 1.5 grams of protein—or 25 grams per gr
Sesame seeds are an excellent source cup (144 g)—more than the amount pu
of nutrients, including heart-healthy found in a chicken breast. th

168 | powerful plant-based superfoods

146-175_29749.indd 168 12/20/12 10:28 AM 146-175_297

146-175_29749.indd 168 12/19/12 6:47 PM 146-175_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:168
 Good-for-Your-Heart, effects of a sesame seed–derived
Cancer-Combating extract of sesamin on various lines
Super Seed of cancer cells. They found that
Sesame seeds are one of the two sesamin inhibited tumor formation
best sources of lignans (the other of colon, prostate, breast, lung, and
being flax), a group of disease- pancreatic cancer cells. It also re-
fighting phytochemicals. Two major duced the growth and proliferation
lignans in sesame seeds, sesamin of leukemia and multiple myeloma
and sesamolin, have strong anti- cells, causing from 9 to 69 percent
oxidant and anti-inflammatory and 10 to 47 percent, respectively,
properties. researchers have found to self-destruct.
that sesamin, in particular, may help
reduce cholesterol levels in the blood
and liver, lower triglycerides, and
improve blood pressure, all of which
may help reduce the risk of athero-
sclerosis, stroke, and heart disease.
gh In a study published in 2012 in
the International Journal of Food
Sciences and Nutrition, researchers
looked at the effects of sesame seed
consumption on risk factors related
to heart disease in thirty-eight PUTTIng IT InTo PrACTICE
ng patients with elevated lipids. After
sixty days, they found that those Hulled or unhulled sesame seeds, tahini, and sesame oil are simple
who consumed 40 grams (about to add to your diet. Sesame seeds can be toasted (which increases
s, 1½ ounces) of white sesame seeds their nutty flavor) and tossed into salads or baked goods. You can also
in daily had significant reductions in purchase or make your own gomasio, a seasoning that is created by
d total and LDL (“bad”) cholesterol toasting sesame seeds and then grinding them with salt. Sprinkle
levels. Consumption of these tiny gomasio on nearly any dish—soups, salads, and steamed vegetables,
powerhouses also helped enhance for example—in place of regular salt. Tahini, a seed butter that is
antioxidant activity and reduce the commonly made from roasted and ground sesame seeds, can be used
oxidation of lipids (which can cause to make hummus or sauces. And sesame oil is a good oil for both
artery-clogging plaques to form). health and cooking. Not only does it appear to have a beneficial effect
The lignans in sesame seeds may on blood fats and blood pressure (just like the seed itself), but this
also help prevent cancer cells from antioxidant-rich oil is highly stable and has a medium smoke point,
er growing and spreading. In a study which makes it ideal for light sautéing or stir-frying.
published in 2010, researchers at
the University of Texas tested the

super seeds and nuts | 169

0/12 10:28 AM 146-175_29749.indd 169 12/20/12 10:28 AM

19/12 6:47 PM 146-175_29749.indd 169 12/19/12 6:47 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:169
 ginger-SeSAme toFu
CABBAge WrApS

Sprinkling sesame seeds on this sweet and gingery dish adds a

little calcium and cancer-fighting lignans to the already calcium-
and protein-rich tofu. I like wrapping the soft bites of tofu in cabbage,
but you can also serve over brown rice.

14 ounces (395 g) extra-firm tofu preheat the oven to 350°f (180°c,

¼ cup (60 ml) tamari or gas mark 4).
¼ cup (60 ml) mirin
3 tablespoons (45 ml) freshly drain the tofu, pat dry, and cube.
squeezed lime juice place the tofu cubes in a single layer in
a 9 ✕ 13-inch (23 ✕ 33 cm) baking dish.
2 tablespoons (40 g) agave syrup
In a small bowl, whisk together the
2 cloves garlic, crushed
tamari, mirin, lime juice, agave syrup,
1 tablespoon (8 g) grated fresh ginger garlic, and ginger. pour the marinade
2 tablespoons (16 g) toasted over the tofu and bake for 45 to 50
sesame seeds minutes, stirring occasionally.
10 small to medium-size
cabbage leaves Meanwhile, in a small, dry skillet, heat
the sesame seeds over medium heat
until golden, 3 to 5 minutes. set aside.

when the tofu is done cooking,

remove from the oven and let stand
for 5 to 10 minutes.

place ¼ cup (55 g) of tofu on each

cabbage leaf, sprinkle with sesame
seeds, and fold the leaf with the seam
down. serve warm or cold. use any
Yield: 3 to 4 servings additional sauce in the pan for dipping.

170 | powerful plant-based superfoods

146-175_C68317.indd 170 1/15/13 11:36 AM 146-175_297

146-175_29749.indd 170 12/19/12 6:47 PM 146-175_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:170
5/13 11:36 AM 146-175_29749.indd 171 12/19/12 6:33 PM
19/12 6:47 PM 146-175_29749.indd 171 12/19/12 6:47 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:171
 WAlnutS
Walnuts
King of Nuts

did you Know?

pr
Contrary to popular belief, In
walnuts won’t make you ni
gain weight—and may even ve
help you lose weight. In a gi
2010 review, researchers
noted an inverse relationship
wa
between nut consumption
an
and weight—meaning that
Walnuts top the charts when it (which helps regulate sleep and wake fo
higher intakes of nuts (two
comes to their high levels of antioxi- cycles). In a study published in the th
or more servings a week)
were associated with lower dants and omega-3 fatty acids—in American Journal of Clinical Nutrition st
body weights and body fact, no other nut comes close. These in 2006, researchers examined the A
mass indexes. In addition, super nuts may help lower your risk antioxidant content of more than one in
studies have consistently of heart disease, diabetes, and cancer; thousand foods, and they found that U
found that—despite an and their high levels of omega-3 walnuts ranked second among all co
increase in caloric intake— fatty acids will invigorate your brain foods (only behind blackberries). ab
walnut-enriched diets do (and possibly your mood). And if you And in a study published in 2012, wa
not cause weight gain. think these calorie- and fat-dense researchers at the University of Scran-
Although nuts are thought to nuts might pack on the pounds, think ton found that walnuts not only had
increase thermogenesis (the again: walnuts may actually help you the highest levels of polyphenols of all
amount of calories you burn stay slim. Indeed, walnuts are kings nuts tested (including nine different
digesting the food you eat), in the world of nuts and seeds—and roasted and raw nuts and two types of
researchers speculate that the an incredibly accessible and simple peanut butter), but the best antioxi-
satiety-promoting effect superfood to add to your diet. dant activity, too (meaning they were
of the fat, protein, and fiber exceptional at scavenging cell-
in walnuts helps reduce An Army of Antioxidants damaging free radicals).
appetites and benefit weight. one ounce (28 g) of walnuts contains
about 4 grams of protein, about 2 Walnuts Are Good for Your
grams of fiber, and meets about 10 Heart and Blood Vessels
percent of your daily needs for bone- Walnuts contain the highest levels
building magnesium and phospho- of omega-3 fatty acids of any nut.
rous. Walnuts are also rich in other one ounce (28 g) of walnuts (about
minerals like manganese, copper, ¼ cup of shelled halves or pieces)
phosphorous, and magnesium. They contains 18 grams of fat, but more
contain impressively high levels of than 70 percent of that fat is in the
antioxidants including vitamin E, se- form of polyunsaturated fatty acids,
lenium, and polyphenols like ellagic including the omega-3 alpha-linolenic
acid (which promotes heart health acid. they
They also contain arginine, an
and fights cancer) and melatonin essential amino acid that helps

172 | powerful plant-based superfoods

146-175_C68317.indd 172 1/15/13 11:36 AM 146-175_297

146-175_29749.indd 172 12/19/12 6:47 PM 146-175_C6
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:172
 protect the heart and blood vessels. significantly reduced their total
In the body, arginine is converted to and LDL (“bad”) cholesterol levels
nitric oxide, which helps the blood compared to those following a fish
vessels relax and prevents artery-clog- diet about ¼ pound [113 grams], of
ging platelets from accumulating. salmon twice weekly) and a control
researchers have found that
Researchers diet (no fish or walnuts). And here’s
walnuts may help lower cholesterol more good news for walnut-lovers:
and triglyceride levels and reduce the Replacing red meat with walnuts may
e formation of artery-clogging plaque slash your risk of type 2 diabetes.
that can lead to heart attack and After following more than 200,000
on stroke. In a study published in the adults from three different studies, re-
American Journal of Clinical Nutrition searchers from the Harvard School of
e in 2009, researchers at Loma Linda Public Health found that substituting
University found that subjects who a serving of nuts—like walnuts—each
consumed a walnut-enriched diet day in place of red meat can lower the
about 1½ ounces [42.5 grams] of risk of developing type 2 diabetes by
walnuts) over a four-week period sig- 16 to 35 percent.
n-

ll

of
PUttIng It Into PRActIce
re
Two types of walnuts are commonly available today: English walnuts (Jug-
lans regia) and black walnuts (Juglans nigra). Although they are cultivated
around the world, more than half of all walnuts are grown in California,
where they are typically harvested from late August through November.
You can buy walnuts shelled or unshelled and store them at home in a
tightly lidded container at room temperature (for immediate use), or in
the refrigerator (for up to 1 month) or freezer (for long-term storage).
Raw or roasted walnuts can be enjoyed alone as a snack or tossed into
warm bowls of oats, quinoa, amaranth, or other cereals. They can be
added to baked goods like muffins or breads, as well as salads, granolas,
and trail mixes. I often use walnuts in homemade pesto sauces in place of
more costly pine nuts and as a nut base for homemade raw food bars
ic and treats.

super seeds and nuts | 173

5/13 11:36 AM 146-175_29749.indd 173 12/19/12 6:33 PM

19/12 6:47 PM 146-175_C68317.indd 173 1/15/13 11:24 AM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:173
 ruStiC
Apple CriSp

As soon as the first chilly days of fall arrive, I start making a weekly
batch of this rustic apple crisp. And it’s not hard to do given the
bounty of ready-to-pick apples at our local orchards. Feel free to
sprinkle extra walnuts in the topping for added antioxidants,
omega-3 fatty acids, and crunch!

For the Topping: preheat the oven to 350°f (180°C, or gas mark 4).
1 cup (80 g) rolled oats* spray a 9 ✕ 13-inch (23 ✕ 33 cm) baking dish with
½ cup (56 g) almond meal cooking spray or grease lightly with coconut oil.
⅓ cup (75 g) packed brown sugar
to make the topping: Mix the oats, almond meal,
½ cup (113 g) coconut oil, room
and brown sugar together in medium-size bowl. add
temperature (should be solid, not liquid)
the coconut oil and blend with your fingers until moist
½ cup (60 g) chopped walnuts
clumps form. Mix in the walnuts. store the topping in
the refrigerator while you prepare the filling.
For the Filling:
2 teaspoons ground cinnamon to make the filling: Combine the cinnamon, nutmeg,
¼ teaspoon ground nutmeg and almond meal in small mixing bowl and place the
3 tablespoons (21 g) almond meal sliced apples in a large mixing bowl. whisk together
8 to 10 medium-size apples, cored, peeled, the maple syrup and vanilla and drizzle over the apples,
and sliced thinly tossing to combine. add the spice mixture to the
2 tablespoons (40 g) pure maple syrup apples and toss until the apples are evenly coated.
1 teaspoon pure vanilla extract
place the filling in the prepared baking dish and sprinkle
with the topping. bake until the apples are tender and
the top is golden brown, about 1 hour.

allow the crisp to cool for about 10 minutes before

Yield: 6 to 8 servings
serving. serve warm.
* If you're concerned about eating gluten-free, refer to
page 18 for more information on rolled oats.

174 | powerful plant-based superfoods

146-175_29749.indd 174 12/19/12 6:33 PM 146-175_297

146-175_29749.indd 174 12/19/12 6:47 PM 146-175_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
* If you're concerned about eating gluten-free,(Text)
refer to page 18 for more information on rolled oats. #175 Dtp:204 Page:174
19/12 6:33 PM 146-175_29749.indd 175 12/19/12 6:33 PM
19/12 6:47 PM 146-175_29749.indd 175 12/19/12 6:47 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
#175 Dtp:204 Page:175
 6
Super HerbS
and SpiceS
Cayenne, Cinnamon, Garlic, Ginger,
Oregano, Turmeric

176-199_29749.indd 176 12/19/12 7:18 PM 176-199_297

176-199_29749.indd 176 12/19/12 7:17 PM 176-199_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:176
 These powerful herbs and spices do more than just add
flavor to your everyday meals. They have potent antioxidant and
anti-inflammatory properties that help fight cell-damaging free
radicals and inflammation. And some of the herbs and spices in
this diverse group may even help you control your blood sugars,
ease pain and inflammation, speed up your metabolism, and
reduce your risk of chronic conditions like heart disease, diabetes,
and cancer. Use these super herbs and spices liberally for flavor
and health.

super herbs and spices | 177

19/12 7:18 PM 176-199_29749.indd 177 12/19/12 7:18 PM

19/12 7:17 PM 176-199_29749.indd 177 12/19/12 7:17 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:177
 cayenne
Pain-Fighting Pepper

DiD You Know?

Cayenne pepper may
help ease symptoms of the
common cold. Cayenne
is rich in immune-boosting
vitamins A and C (1 teaspoon
of dried cayenne powder
meets nearly one-third of
your daily vitamin A needs),
and researchers have found
that its high content of
Although it has been used for native to Central and South America,
capsaicin may help relieve
nasal congestion and cough. thousands of years as food and med- though they are currently cultivated
The next time you are sick, icine, cayenne pepper became quite in tropical regions around the world.
try adding a sprinkle of popular a few years ago with the re- Known as red peppers, hot peppers,
cayenne pepper to a cup surgence of the Master Cleanse diet or chile peppers, cayenne is a
of warm tea, lemon water, and its copycats. After a few celebri- powerhouse of nutrients, and like
or a fruit smoothie for ties raved about the benefits of the most herbs and spices, it has strong
added relief. cleanse—which involved drinking a antioxidant activity. Cayenne is a
homemade “lemonade” consisting of rich source of vitamins A and C,
water, lemon juice, maple syrup, and along with cancer-fighting carot-
cayenne pepper—droves of family enoids like carotenes and lutein, the
members, friends, and clients began latter of which promotes eye health.
trying it in the hopes of cleansing, But cayenne is probably best known
detoxifying, boosting metabolism, for its high content of capsaicin, a
burning fat, and ultimately losing compound that gives it its intense
weight. I can’t say for sure whether heat and is responsible for many of
this popular cleanse delivered the its health-promoting properties. The
results they were looking for (and I’m hotter the pepper, the more capsa-
not so sure anyone lasted more than icin it contains—and cayenne tops
a day or two on it), but after doing a the list when it comes to hot peppers
little research of my own, there was (followed by jalapeños).
one thing I knew for sure: cayenne Capsaicin is a potent phytochemi-
itself is one hot and spicy superfood cal with antioxidant, anti-inflam-
with a host of health benefits. matory, and anticancer properties.
Researchers have found that it not
Pain- and Disease- only helps reduce inflammation,
Fighting Super Spice but also serves as a natural form of
Cayenne peppers are the fruit of pain relief for conditions like back
bushes (of the Capsicum genus) pain, osteoarthritis, rheumatoid

178 | powerful plant-based superfoods

176-199_29749.indd 178 12/19/12 7:18 PM 176-199_297

176-199_29749.indd 178 12/19/12 7:17 PM 176-199_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:178
 DiD You Know?
arthritis, nerve pain (from condi- reduces inflammation when taken
tions like shingles and diabetic internally. Studies have shown that Spicy cayenne pepper may
neuropathy), and headaches. In a its capsaicin may help reduce blood help you lose weight. A
study published in 2010, researchers cholesterol and triglyceride levels, few studies suggest that
found that patients with chronic soft prevent blood clots associated with the active compounds in
tissue pain experienced a nearly 50 stroke and heart attack, and stop the cayenne peppers—including
both the spicy capsaicin
percent reduction in pain after us- growth and proliferation of certain
and nonpungent capsiate—
ing a capsaicin-based topical cream cancer cells, including those of the
may help you boost your
compared to those in the placebo liver, breast, prostate, brain, and skin.
metabolism, burn more
group. When used topically, it may Researchers have also found that
calories and fat, and even
even help treat certain skin condi- it may help lower blood glucose suppress the accumulation
tions like psoriasis (though sensitive and insulin levels and improve insu- of body fat, particularly in
individuals may experience side lin sensitivity. your waistline. Cayenne also
effects like burning). appears to act as a natural
And, of course, cayenne pepper appetite suppressant that
is a disease-fighting super spice that may help you eat—and
ultimately weigh—less.

PUTTIng IT InTo PRACTICe

Cayenne peppers are most readily available as a dried powder, which
can easily be added to soups and chili as well as beverages like tea,
lemon water, and homemade smoothies (it is a great complement to
citrus-based juices and smoothies like those that include orange or
grapefruit). Adding a sprinkle of cayenne pepper to a cup of warm
lemon water first thing in the morning is a great way to invigorate your
metabolism and awaken digestion. You can also add cayenne pepper
to hot cocoa: simply sprinkle in a pinch (about 1/8 teaspoon per 16 to
24 ounces [475 to 710 ml] of beverage) for a spicy treat and jolt of
inflammation-fighting nutrients. Additionally, cayenne pepper is a great
complement to other food superstars: greens. Sauté a bunch of your
favorite leafy greens—from kale and chard to dandelion greens and
spinach—with a few sprinkles of cayenne pepper for extra flavor
and nutrition.

super herbs and spices | 179

19/12 7:18 PM 176-199_29749.indd 179 12/19/12 7:18 PM

19/12 7:17 PM 176-199_29749.indd 179 12/19/12 7:17 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:179
 Spicy Watermelon
cHia FreSca

Sweet and hydrating watermelon juice combines with the tartness

of lime and spice of cayenne pepper for a refreshing beverage with
a kick. For an extra-cold drink, chill the watermelon chunks prior to
juicing. You can also serve over ice.

4 to 6 cups (600 to 900 g) watermelon push the watermelon chunks and limes
chunks (enough to produce through a juicer. divide the juice be-
about 16 to 24 ounces [475 to tween two glasses (if sharing). sprinkle
700 ml] of juice), seeded with a few generous pinches of cayenne
3 limes, peeled pepper. stir 1 to 1½ teaspoons of chia
Several generous pinches into each glass and let stand for about
of cayenne pepper 10 minutes, stirring once or twice during
2 to 3 teaspoons (9 to 14 g) chia seeds that time. serve chilled.
(1 teaspoon per 8-ounce
[235 ml] glass)

Yield: 2 servings

180 | powerful plant-based superfoods

176-199_29749.indd 180 12/19/12 7:18 PM 176-199_297

176-199_29749.indd 180 12/19/12 7:17 PM 176-199_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:180
19/12 7:18 PM 176-199_29749.indd 181 12/19/12 7:18 PM
19/12 7:17 PM 176-199_29749.indd 181 12/19/12 7:17 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
#175 Dtp:204 Page:181
 Cinnamon
Blood Sugar–Lowering Spice

DiD You Know?

When it comes to cinnamon
(and a few other herbs and
spices), more is not always
better. You might assume
that if a little bit of cinnamon activities that also appear to help
could lower blood sugar Cinnamon is one of the most improve insulin sensitivity. In a
and lipid levels, then a well-known and widely used spices study published in 2000, researchers
large amount might have in the world. It has a long history at the U.S. Department of Agricul-
greater benefits. Not so. of use as food and medicine that ture (USDA) examined the effects
Although consuming
spans thousands of years. Native to of forty-nine different herbs, spices,
1 to 6 grams (½ to 2½
China, India, and parts of Southeast and medicinal extracts on glucose
teaspooons) of cinnamon
Asia, this popular spice is derived and insulin metabolism. They found
daily appears to be safe,
from the bark of the cinnamon tree, that cinnamon had the greatest
higher levels can actually
be toxic. This is because an evergreen of which there are effect on insulin activity—in fact,
cinnamon—in particular, hundreds of varieties. The two most twenty times more than all other
cassia cinnamon—contains common varieties of cinnamon used compounds tested. With few excep-
high levels of coumarin, today are Ceylon cinnamon (Cinna- tions, studies have consistently found
a compound that acts as momum zeylanicum), also known as that cinnamon helps lower blood
a blood thinner and may “true” cinnamon, and cassia cinna- sugars, particularly in those with
cause liver damage when mon (Cinnamomum aromaticum), type 2 diabetes.
consumed in large amounts. also known as Chinese cinnamon. One of the first studies examining
According to the National In North America, cassia is the the effects of cinnamon on the blood
Center for Complementary more popular and less expensive sugar levels of individuals with type
and Alternative Medicine of the two varieties, and although 2 diabetes was published in 2003.
of the National Institutes of researchers aren’t sure whether one In the study, sixty men and women
Health, cinnamon appears is nutritionally superior to the other, consumed 1, 3, or 6 grams (½ to
to be safe when taken by both appear to benefit health. 2½ teaspoons) of cinnamon daily,
mouth in amounts of up to 6 divided into two doses, or were
grams (2½ teaspooons) daily Cinnamon Improves given a placebo. After forty days,
for fewer than six weeks. So Blood Sugar Levels researchers found that those who
stick with 6 grams or less per Cinnamon has been described as consumed the cinnamon experi-
day for health—and flavor! an anti-inflammatory, antitumor, enced an 18 to 29 percent decrease
antimicrobial, and antiviral food. It is in blood sugars, a 23 to 30 percent
rich in numerous active compounds decrease in triglycerides, a 7 to 27
including polyphenols, a large group percent decrease in LDL (“bad”)
of phytochemicals with strong cholesterol, and a 12 to 26 percent
antioxidant and anti-inflammatory decrease in total cholesterol. The

182 | powerful plant-based superfoods

176-199_29749.indd 182 12/19/12 7:18 PM 176-199_297

176-199_C68317.indd 182 1/15/13 11:24 AM 176-199_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:182
 placebo group experienced no period. Although the changes were
changes. Subsequent studies have not considered significant when
seen similar effects when it comes to compared with the placebo group,
cinnamon’s ability to help regulate subjects treated with cinnamon did
blood sugar levels. experience significant reductions
In a study published in 2010, in both hemoglobin A1c (a marker
researchers looked at the effects of of long-term blood sugar control)
cinnamon on fifty-eight subjects and blood pressure. Indeed, most
with type 2 diabetes. They received research supports the use of as little
either 2 grams of cinnamon (about 1 as 1 gram (½ teaspoon) and up to 6
teaspoon) or a placebo daily in con- grams (2½ teaspoons) of cinnamon
junction with their diabetes medica- daily to help improve blood sugar,
tions. Researchers found that those cholesterol, LDL cholesterol, and
who took cinnamon experienced triglyceride levels.
decreases in fasting blood glucose
levels, waist circumference, and
body mass index over a twelve-week

PUTTIng IT InTo PRACTICe

Cinnamon sticks are the peeled bark from the cinnamon tree; as the
bark dries, it curls up into what are called quills, and these are the cin-
namon sticks that you can purchase at the market. Ground cinnamon
powder is also readily available, and both the powder and sticks—not
cinnamon oil—are where you will find its beneficial active compounds.
Cinnamon lends itself to warm foods and beverages, and the active
components in cinnamon do not appear to be destroyed by heat. You
can add a sprinkle of cinnamon or a whole cinnamon stick to warm tea
or cider. I often make my own hot chocolate by simmering a cup (235
ml) or two of nondairy milk with cocoa powder and adding a whole
cinnamon stick or sprinkle of ground cinnamon powder, along with a
splash of pure vanilla extract and sweetener like maple syrup. Ground
cinnamon also makes an excellent addition to whole-grain toast; warm
cereals like buckwheat, quinoa, or oats; or applesauce.

super herbs and spices | 183

19/12 7:18 PM 176-199_29749.indd 183 12/19/12 7:18 PM

5/13 11:24 AM 176-199_29749.indd 183 12/19/12 7:17 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:183
 pumpkin pie
Quinoa boWl

This pumpkin bowl was inspired by the delightful warming spices

used in my mom’s pumpkin pie—mainly cinnamon. You can serve
this sweet and creamy filling over oats, amaranth, or quinoa or enjoy
the “pumpkin pie” filling on its own. It’s the perfect dish to curl up
with on a chilly winter morning.

½ cup (87 g) quinoa rinse the quinoa in a strainer. place the

1 cup (235 ml) water quinoa, water, and salt in a medium-size
Pinch of sea salt pot. bring to a boil, cover, and reduce
2 cups (490 g) pure the heat until the water is absorbed,
pumpkin puree about 15 minutes.
2 tablespoons (40 g) pure maple
syrup, or more to taste in a separate saucepan, combine the
pumpkin puree and maple syrup and
1 teaspoon pure vanilla extract
heat until warmed through. remove
½ teaspoon lemon zest from the heat and add the vanilla,
¼ to ½ teaspoon ground cinnamon lemon zest, cinnamon, ginger, nutmeg,
Pinch of ground ginger and cloves.
Pinch of ground nutmeg
Pinch of ground cloves fold the pumpkin puree into the quinoa
and serve.

Yield: 2 to 3 servings

184 | powerful plant-based superfoods

176-199_29749.indd 184 12/19/12 7:18 PM 176-199_C6

176-199_29749.indd 184 12/19/12 7:17 PM 176-199_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:184
 Garlic
Nature’s Wonder Drug

DiD You Know?

More than 70 percent
of your immune system
is located in your gut.
Although garlic helps
destroy harmful bacteria
in the body, it also appears Garlic (Allium sativum) is a fresh thiacremonone, and s-allyl cysteine
to promote the growth of herb that belongs to the Allium fam- sulfoxide) have strong anti-inflam-
beneficial bacteria in the
ily, which includes onions, chives, matory and antioxidant activities
gut, such as Lactobacillus
leeks, and scallions. About three that have a protective effect on the
and Bifidobacterium. And
hundred different varieties of garlic organs. Researchers have found
early studies have found
are grown around the world, and that these sulfur-based compounds
that garlic may reduce the
frequency and number of most of the garlic produced in the help guard the liver, heart, intes-
colds when eaten regularly. United States is cultivated in Califor- tines, lungs, brain, and kidneys
To boost your immune nia—though I am fortunate to have from the harmful effects of heavy
system and fight off garlic farms in my own backyard metals, alcohol, medications, toxins
infections, try consuming here in the Finger Lakes. garlic has like cigarette smoke, and more.
one to two cloves of garlic long been regarded as a power- These compounds also have strong
per day, particularly when ful superfood that plays a role in antibacterial properties that make
you feel the signs of a everything from fighting infections garlic a potent infection-fighting
cold coming on. and boosting immunity to promot- and immune-boosting food. The
ing weight loss and preventing allicin from garlic has been found to
major chronic diseases like cancer, combat viruses and bacteria (includ-
diabetes, and heart disease. ing those of the common cold and
flu), stomach viruses, yeast, and
Sulfur-Rich Super Herb even certain strains of bacteria that
garlic is packed with numerous an- are resistant to traditional antibiotic
tioxidants like selenium and vitamin medications.
C and heart-protecting phytochemi-
cals like flavonoids. But it is perhaps Garlic is Good for Your
best known for its sulfur-based Heart (and Weight)
compounds, which not only give The beneficial sulfur-containing
garlic its unique pungent taste and compounds in garlic may help lower
odor, but are also responsible for total and LDL (“bad”) cholesterol
most of its known health benefits. levels and may even help increase
These compounds (including allicin, HDL (“good”) cholesterol levels.
diallyl sulfide [DAS], diallyl disulfide And researchers have found that as
[DADS], diallyl trisulfide [DATS], little as one clove of garlic per day

super herbs and spices | 185

19/12 7:18 PM 176-199_C68317.indd 185 1/15/13 11:36 AM

19/12 7:17 PM 176-199_29749.indd 185 12/19/12 7:17 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:185
 may be enough to reduce blood looked at the effects of raw garlic thiacremonone, which appears to
pressure levels, perhaps by as on insulin resistance and type 2 help the body burn fat and prevent
much as 7 to 8 percent. The flavo- diabetes. They found that when a the accumulation of fat in your fat
noids and allicin from garlic also high-fructose diet was supplement- cells. In a study published in 2012,
appear to reduce blood clotting ed with raw garlic, diabetic rats ex- researchers found that mice treated
(they keep platelets from sticking perienced significant decreases in with thiacremonone over a three-
together), which is an important insulin resistance and blood sugar, week period lost weight and re-
factor in heart disease and stroke, insulin, and triglyceride levels—as duced triglyceride and blood sugar
while keeping the arteries flexible well as decreases in body weight levels. In another study published
and elastic. gain. And when it comes to weight, in the 2011 Journal of Nutrition,
garlic may also play a protec- garlic just might hold the key to researchers found that obese mice
tive role when it comes to diabetes helping you shed excess pounds. who consumed a 2 or 5 percent
and obesity. A few studies have Several recent animal studies garlic-supplemented, high-fat diet
found that garlic may help lower have found that garlic may have for seven weeks reduced both body
blood sugar and insulin levels and an anti-obesity effect in the diet, weight and fat stores while nor-
improve insulin sensitivity. In a possibly due, in part, to its sulfur- malizing their levels of circulating
study published in 2011, researchers containing compounds like blood and liver fats.

PUTTIng IT InTo PRACTICe

Garlic is a deliciously pungent addition to the diet a great spread or addition to soups and sauces. Gar-
and readily available at supermarkets and health food lic can also be juiced; simply wrap a clove of garlic in
stores. When purchasing, choose plump, dry heads a leafy, green vegetable and push through the juicer.
that show no signs of browning. They can be stored Of course, the beneficial allicin compound is
in a cool, dark place, where they will last for up to activated when garlic is broken down, so be sure to
about two weeks. crush, chop, or mince garlic cloves and allow them to
Crushed garlic is an excellent addition to soups, stand at room temperature for a few minutes before
sauces, and salad dressings. I often dress my salads using. Excessive heat can destroy the beneficial sulfur
with a simple mixture of extra-virgin olive oil, compounds, so you may wish to use raw garlic in
balsamic vinegar, Dijon mustard, a clove’s worth of your recipes (if it does not irritate your stomach) or
crushed garlic, salt, and pepper. You can also roast lightly cook it (for example, sautéing over low heat or
whole heads of garlic by cutting the top of the head adding to your soups and sauces toward the end of
off to expose the cloves, drizzling with olive oil, cooking time). Dried and powdered garlic is another
wrapping in foil, and baking for about 45 minutes at convenient option, through drying may result in
400°F (200°C, or gas mark 6). Roasted garlic makes some nutrient losses.

186 | powerful plant-based superfoods

176-199_29749.indd 186 12/19/12 7:18 PM 176-199_C6

176-199_29749.indd 186 12/19/12 7:17 PM 176-199_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:186
 raW zuccHini paSta
WitH peSto Sauce

This no-cook recipe combines

fresh, zucchini-based pasta with a
garlicky pesto sauce. If you don’t
have a spiralizer to transform the
zucchini into long, wavy noodles,
simply use a vegetable peeler to
create flat noodles for this dish.

2 medium-size zucchini, unpeeled

2 cups (48 g) tightly packed fresh basil,
or 1 cup (24 g) fresh basil plus 1 cup
(30 g) fresh spinach
1 cup (135 g) raw pine nuts
½ cup (120 ml) extra-virgin olive oil
2 cloves garlic, crushed
2 tablespoons (12 g) nutritional yeast
¼ to ½ teaspoon sea salt

trim the ends of the zucchini. peel into thin

strips using a vegetable peeler for flat noodles
or run through a spiralizer for long, thin,
curly noodles. place the noodles in a large
mixing bowl.

for the pesto sauce, combine the basil, pine

nuts, olive oil, garlic, nutritional yeast, and salt
in a food processor and process until a smooth
and creamy sauce forms. pour the sauce over
the noodles, toss to coat, and serve.

Yield: 3 to 4 servings

super herbs and spices | 187

19/12 7:18 PM 176-199_C68317.indd 187 1/15/13 11:37 AM

19/12 7:17 PM 176-199_29749.indd 187 12/19/12 7:17 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:187
 GinGer
Inflammation-Fighting Super Spice

DiD You Know?

A
Ginger may help relieve g
nausea and vomiting th
associated with pregnancy, as
motion sickness, surgery, and When I was pregnant several years anti-inflammatory properties, and cu
chemotherapy. Although back, my acupuncturist recommend- terpenes (like monoterpenoids and to
dosages in clinical trials
ed making fresh ginger tea to treat sesquiterpenoids), which are thought ris
have varied, on average,
the horrible nausea and vomiting I to have cancer-fighting potential. The ie
it appears that consuming
was experiencing during my first many active compounds in ginger gi
anywhere from 0.5 to 3.5
trimester. I was skeptical at first (how are thought to contribute to its ability su
grams (¼ to 2 teaspoons) of
ground ginger or 0.5 to 1.0 could grating a little fresh ginger into to help reduce inflammation, prevent ve
grams (¼ to ½ teaspoon) of hot water relieve my nausea?), but the growth and spreading of certain ch
fresh ginger may help in the quite simply, it worked. This rhizome cancer cells, and lower high blood pr
short-term relief of nausea. (underground stem), part of a per- pressure, cholesterol, and blood sugar ca
For pregnant women, some ennial plant (Zingiber officinale) levels. th
initial studies have found that native to Asia, has been used for In a study published in 2012,
1 gram (about ½ teaspoon) culinary and medicinal purposes for researchers found that polyphenols th
of ground ginger per day thousands of years. Its potent antioxi- extracted from ginger inhibited the ch
from anywhere from four dant and anti-inflammatory proper- proliferation of non-small-cell lung In
days to three weeks may be ties may, indeed, help calm an upset cancer cells, a largely incurable Jo
effective. Of course, if you stomach and ease pain and inflam- cancer that is challenging to treat.
are pregnant, consult with mation. Researchers are also finding After ninety-six hours, researchers
your health-care provider. that ginger may improve risk factors found that the ginger extract caused
associated with heart disease, destroy the population of cancer cells to
cancer cells, and even improve blood decrease to 26 percent of its origi-
sugars. If you have an affinity for nal numbers and induced apoptosis
ginger as I do now (and from my (self-destruction) by 39 percent. In
experience, I have found that clients another study published in 2012,
either love it or hate it), you will be researchers in China found that an
happy to know that this herb is truly a extract of zerumbone, a sesquiterpene
superfood for super health. isolated from ginger, caused the self-
destruction of pancreatic cancer cells.
Cancer Cell- Although it is difficult to say whether
Destroying Terpenes the activity of extracts used in cell
ginger contains numerous phytonu- studies would have similar effects
trients, including a group of active in the body, it is clear that ginger
phenols called gingerols, which contains some potent cancer-fighting
contribute not only to its pungent compounds.
taste but also to its antioxidant and

188 | powerful plant-based superfoods

176-199_29749.indd 188 12/19/12 7:18 PM 176-199_297

176-199_29749.indd 188 12/19/12 7:17 PM 176-199_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:188
 A Natural Blood Thinner found that diabetic rats whose diets gingerols, shogaols, paradols, and
ginger appears to have blood- were enriched with raw ginger over a zingerone appear to block pathways
thinning effects similar to that of seven-week period experienced sig- in the body that lead to inflamma-
aspirin and may help prevent the ac- nificant reductions in blood glucose, tion and reduce the production of
cumulation of platelets that can lead cholesterol, and triglyceride levels inflammatory compounds. And
to clogged arteries and increased compared with the control group that according to researchers, these ac-
ht risk of heart attack and stroke. Stud- received no ginger. tions may benefit those with osteo-
he ies have also found that extracts of arthritis, rheumatoid arthritis, and
ginger may help reduce blood pres- Pain Relief—Without musculo-skeletal pain. A few studies
y sure, in part, by relaxing the blood the Side Effects have found that consuming ginger
nt vessels and acting as a calcium Just as ginger appears to have the in dosages of 30 to 500 milligrams
channel blocker, much like blood blood-thinning effects of aspirin, it daily over four to thirty-six weeks
pressure medications that prevent also seems to have the same anti- may reduce hip and knee pain in
ar calcium from entering the cells of inflammatory and pain-relieving those with osteoarthritis.
the heart and blood vessels. properties of nonsteroidal anti- In a study published in 2010,
Animal studies have also found inflammatory drugs (nSAIDs) like researchers at georgia College and
that ginger may help reduce blood ibuprofen—and without the negative State University tested the effects of
cholesterol and triglyceride levels. side effects associated with nSAID ginger on exercise-induced muscle
In a study published in the British use, including increased risk of pain and soreness. They found that
Journal of Nutrition, researchers stomach bleeding and ulcers. Active subjects who consumed 2 grams
(about 1 teaspoon) of raw or heated
ginger for seven days before and
three days after high-intensity
PUTTIng IT InTo PRACTICe eccentric weightlifting (strength ex-
ercises that emphasize the lowering
If you want to add ginger to your diet, I recommend purchasing both phase of a movement in which the
fresh and ground ginger. Fresh ginger should be smooth, firm, and muscles lengthen—such as lowering
free of any mold, soft spots, or wrinkled skin. You can store unpeeled the dumbbell during a bicep curl)
ginger in the refrigerator, where it will last for several weeks, or in the had about 25 percent less muscle
freezer for long-term storage. The skin is easily peeled off using the pain and soreness than the placebo
- tip of a spoon and can be sliced, chopped, or grated into homemade group twenty-four hours after exer-
ls. ginger teas, soups, stir-fries, and vegetable dishes (one of my favorites cise. And according to the research-
r is sweet potatoes and greens with ginger). You can also peel and juice ers, the amount of pain relief that
whole ginger; it is a great accompaniment to green juices and carrot, subjects experienced demonstrate
apple, or beet blends. Ground ginger can be added to baked goods or that ginger is at least as, if not more,
sprinkled into warm cereals. Just remember that ground ginger has a effective in treating muscle soreness
g much more pungent taste than fresh, so use sparingly. than traditional nSAIDs.

super herbs and spices | 189

19/12 7:18 PM 176-199_29749.indd 189 12/19/12 7:18 PM

19/12 7:17 PM 176-199_29749.indd 189 12/19/12 7:17 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:189
 GinGery
red Juice

Red juices are bright and colorful and usually much sweeter than
green juices because of the addition of sweet root vegetables like
beets and carrots. Ginger juice is the perfect accompaniment to
these sweet vegetables, and if you enjoy the taste of fresh ginger as
I do, add an extra piece or two to your juice for a big boost of flavor
and inflammation-fighting compounds.

4 to 6 medium-size carrots, peeled 1 lemon, peeled

1 medium-size beet, peeled 1 thumb-size piece of
¼ head cabbage ginger, peeled
1 apple

push all the ingredients through a juicer and serve.

Yield: 2 servings

190 | powerful plant-based superfoods

176-199_C68317.indd 190 1/15/13 11:39 AM 176-199_297

176-199_C68317.indd 190 1/15/13 11:24 AM 176-199_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:190
5/13 11:39 AM 176-199_29749.indd 191 12/19/12 7:18 PM
5/13 11:24 AM 176-199_29749.indd 191 12/19/12 7:17 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
#175 Dtp:204 Page:191
 oreGano
Antioxidant-Rich Super Herb

Back in the late 1990s, when I was may help reduce oxidative stress
working and living in Washington, and fight inflammation in the body.
D.C., my mother insisted I have a
garden—despite the fact that I was Eases Inflammation
living in a fifth-floor studio apart- Associated with Arthritis,
ment with a tiny balcony. So every Allergies, and Asthma
May for four years, she would arrive oregano is rich in numerous vitamins,
at my building with potting soil and minerals, and phytochemicals. A tea-
herbs in hand and set about plant- spoon of dried oregano leaves con-
ing a garden along the sunny edge tains small amounts of dietary fiber,
of my balcony. Indeed, no space was vitamins A and K, and minerals like
too small to grow food, and thus, my calcium and potassium. But it is
annual herb garden was born. oregano’s high levels of antioxidants
Among the basil, rosemary, mint, that make it a superfood of interest.
and parsley was one of my favor- Indeed, oregano has one of the
ite herbs—and probably the most highest levels of antioxidants of all
underutilized (after all, I didn’t start herbs and spices. In a 2005 study pub-
making my own sauce until my lished in the Journal of Agricultural
thirties)—oregano. Used for thou- and Food Chemistry, researchers
sands of years as food and medicine, examined the antioxidant activity
oregano (Origanum vulgare) is of twenty-six common spices—and
native to europe but now cultivated oregano came out on top. Researchers
around the world. have found that its antioxidant
This super herb does more than compounds—including thymol,
just add flavor to food. oregano is carvacrol, and rosmarinic acid—
packed with potent compounds that are excellent at scavenging cell-

192 | powerful plant-based superfoods

176-199_29749.indd 192 12/19/12 7:18 PM 176-199_297

176-199_29749.indd 192 12/19/12 7:17 PM 176-199_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:192
 damaging free radicals and protecting The compounds in oregano, such
cells from DnA damage. These com- as rosmarinic acid and carvacrol,
pounds also appear to have strong also seem to have anticancer activ-
antimicrobial activities, acting ity. In cell studies, researchers have
against certain strains of viruses and found that these compounds help
bacteria, including those implicated protect cells from DnA damage,
in ear infections and gum disease. activate detoxification pathways in
And the active compounds in the liver, and prevent the growth and
oregano may also help fight inflam- spreading of certain cancer cells,
mation, in part, by blocking the actions such as melanoma.
of pro-inflammatory enzymes in the
body. In animal studies, researchers
have found that extracts of rosmarin-
ic acid, the most abundant phenol in
oregano (and also found in rosemary
and mint), reduced inflammation
associated with arthritis, allergies,
and asthma.

Anticancer Herb
Helps Improve Blood
Lipids and Sugars
Researchers have found that ex-
tracts of oregano—and some of its PUTTIng IT InTo PRACTICe
constituents, like carvacrol—may
prevent platelets from clumping Oregano is a super fresh herb that is full of flavor. It is one of the
together and sticking to the walls of simplest herbs to cultivate at home in a vegetable and herb garden
blood vessels (preventing clots that or in pots. You can also purchase dried or fresh oregano at your local
can lead to heart attack and stroke). farmers’ market, supermarket, or health food store.
They may also help lower total cho- Oregano goes well with both tomato- and garlic-based dishes. I
lesterol and triglyceride levels and use oregano almost exclusively in making red sauce, which I top on
improve blood sugars and insulin vegetable pizzas, pastas, or vegetables. I use fresh oregano from the
sensitivity. In a study published in garden during the summer months and dried oregano during the
2004, researchers found that diabet- winter. As a general rule of thumb, substitute 1 teaspoon of fresh
ic rats who received a daily dose of oregano for ½ teaspoon of dried oregano, as the dried spice has a
an oregano leaf extract experienced much stronger flavor than the fresh oregano leaves.
significant decreases in blood sugar
levels, suggesting that this spice
has antihyperglycemic activity.

super herbs and spices | 193

19/12 7:18 PM 176-199_29749.indd 193 12/19/12 7:18 PM

19/12 7:17 PM 176-199_29749.indd 193 12/19/12 7:17 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:193
 JoSepHine’S
red Sauce

This sauce recipe has been handed down for at least three
generations. It is the original sauce recipe that my grandmother
Josephine made—and it combines an abundance of healthful herbs
and spices, including oregano, parsley, and bay leaves. enjoy this
thick and rich sauce on pasta, vegetable pizza, or tossed with strands
of spaghetti squash (my favorite way to serve it).

2 to 3 tablespoons extra-virgin olive oil place the oil in a large pot and add the
1 clove garlic, crushed garlic and onion. stir while cooking
1 small onion, chopped over medium-high heat until the
1 can (6 ounces [170 g]) onion is soft, about 3 minutes. add the
tomato paste tomato paste and stir for 1 minute. add
the crushed tomatoes, sugar, parsley,
4 cans (28 ounces [785 g] each)
crushed tomatoes oregano, bay leaves, and salt and pep-
per, to taste. continue to heat until the
Pinch of sugar
sauce begins to bubble, lower the heat,
2 teaspoons dried parsley, or and simmer covered, for about 1 hour,
1 tablespoon plus 1 teaspoon
stirring occasionally. remove bay leaves
(5 g total) chopped fresh parsley
before serving.
2 teaspoons dried oregano, or
1 tablespoon plus 1 teaspoon
(5 g total) chopped fresh oregano
2 dried bay leaves, whole
Sea salt and freshly
ground pepper, to taste

Yield: 12 cups

194 | powerful plant-based superfoods

176-199_29749.indd 194 12/19/12 7:18 PM 176-199_C6

176-199_29749.indd 194 12/19/12 7:17 PM 176-199_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:194
19/12 7:18 PM 176-199_C68317.indd 195 1/15/13 11:37 AM
19/12 7:17 PM 176-199_29749.indd 195 12/19/12 7:17 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
01-C68317(225) #175 Dtp:204 Page:195
 turmeric
Inflammation-Fighting Super Spice

DiD You Know?

Turmeric may help relieve
joint pain. In a study
published in 2009 in the
Journal of Alternative and
Complementary Medicine,
researchers compared the
effects of 800 milligrams per
day of ibuprofen to 2 grams
per day of curcumin extracts
in more than one hundred
patients with osteoarthritis.
After six weeks, they
found that both groups
experienced significant
improvements in pain and
joint function—with the
curcumin extract being just Turmeric is a spice produced from Curcumin-Rich Spice
as effective as ibuprofen. the rhizome (underground stem) of Turmeric contains a polyphenol
a perennial plant (Curcuma longa) called curcumin, which is a mem-
native to Asia. It has a long history ber of the curcuminoid family of
of use as both a culinary and medici- compounds. Curcumin is a potent
nal spice and contains compounds antioxidant with impressive free
that not only lend a strong flavor radical–scavenging abilities and a
and bright yellow color to dishes like powerful anti-inflammatory agent
curry, but have powerful antioxidant that helps block the pathways that
and anti-inflammatory properties. lead to inflammation while lowering
Turmeric has been used in both levels of inflammation-producing
Traditional Chinese and Ayurvedic compounds. As a result, research-
medicine to decrease inflammation, ers have found that curcumin may
heal the digestive tract, and treat protect organs like the brain, liver,
skin diseases and wounds. Today, and heart; reduce inflammation as-
researchers are discovering that sociated with arthritis; lower the risk
the active compounds in turmeric— of cancer; and reduce risk factors
mainly curcumin—may indeed help associated with both heart disease
prevent or treat conditions influ- and diabetes.
enced by inflammation—from age- Researchers have found that
related brain diseases and arthritis curcumin-rich turmeric may also
to cancer and heart disease—making improve blood sugars and blood
it a spice worthy of superfood status. lipids and prevent the development

196 | powerful plant-based superfoods

176-199_29749.indd 196 12/19/12 7:18 PM 176-199_297

176-199_29749.indd 196 12/19/12 7:17 PM 176-199_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:196
 of artery-clogging plaques that can in twenty-seven patients with
lead to atherosclerosis (harden- Alzheimer’s. After six months,
ing of the arteries). Curcumin they found that individuals in the
also helps remove toxins from the curcumin group had higher blood
body and render harmless poten- levels of beta-amyloids, suggesting
tially cancer-causing substances. that these brain-damaging pro-
Researchers have found that it teins were being cleared from the
may help prevent the growth brain and sent into circulation.
and spreading of certain cancers, Curcumin may also benefit those
including those of the prostate, with depression. Researchers have
breast, colon, and skin. found that it may inhibit the activity
Curcumin’s anti-inflammatory of monoamine oxidase, an enzyme
effects can also be seen in the involved in removing certain “feel-
gut, where it appears to alleviate good” chemicals (like norepineph-
symptoms associated with irritable rine, serotonin, and dopamine) from
bowel disease, Crohn’s disease, the brain—much in the way that
and ulcerative colitis. And studies antidepressant medications like
suggest its antibacterial properties MAo inhibitors would. As a result, it
may help reduce levels of Helico- makes these “feel-good” chemicals
bacter pylori, a common stomach available to the brain, improving the
bacterium associated with gastritis, communication between brain cells
ulcers, and stomach cancer. When and boosting mood.
used topically, curcumin may even
help ease symptoms of psoriasis
and other skin conditions.
PUTTIng IT InTo PRACTICe
Turmeric May Help
Prevent Alzheimer’s Because many of the studies involving turmeric have been conduct-
Disease (and Boost Mood) ed on its main compound, curcumin, it is challenging to say just how
Researchers have found that much turmeric you would need to consume for its health benefits.
curcumin-rich turmeric crosses As with any spice, I recommend increasing your intake of turmeric—
the blood-brain barrier, where it and the other important antioxidant compounds in curcumin—by
prevents brain-clogging proteins including the spice (not the supplement) in your diet. You can buy
(beta-amyloids) from collecting ground turmeric and add it to soups, stews, and rice and bean cas-
and forming plaques that can lead seroles; sprinkle it on eggs or tofu; or make your own curry powder.
to decreased brain function and You can also sip this super spice by creating a simple turmeric tea,
Alzheimer’s disease. In a study like the recipe that follows.
published in 2008, researchers
looked at the effects of curcumin

super herbs and spices | 197

19/12 7:18 PM 176-199_29749.indd 197 12/19/12 7:18 PM

19/12 7:17 PM 176-199_29749.indd 197 12/19/12 7:17 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:197
 nouriSHinG
turmeric tea
DiD You Know?
Adding freshly ground
black pepper to turmeric- This is a creamy and subtly spicy tea, despite the addition
containing foods may
enhance the bioavailability
of a full teaspoon of two super spices. Be sure to strain this
of curcumin. Researchers tea before drinking, and go ahead and add a sprinkle of
have found that in the body, black pepper, as researchers have found it may enhance
curcumin is readily broken the bioavailability of curcumin.
down into metabolites that
may not offer up the same
level of benefits as curcumin
itself. However, black pepper 2 cups (475 ml) almond milk or heat the milk in a saucepan over
contains a compound called other nondairy milk medium heat. when hot (but
piperine that seems to ½ teaspoon ground turmeric not boiling), stir in the turmeric,
increase the bioavailability ginger, and black pepper. simmer
½ teaspoon ground ginger
of curcumin (it prevents it uncovered for 10 minutes, stirring
from being metabolized Pinch of freshly ground
black pepper, to taste occasionally. remove from the heat
too quickly). Sprinkling a and strain into a coffee cup. stir in
little freshly ground black Pure maple syrup
the maple syrup to taste and
pepper on your next dish
serve warm.
may help you soak up
more of turmeric’s health-
promoting compounds and
therapeutic effects.

Yield: 1 to 2 servings

198 | powerful plant-based superfoods

176-199_29749.indd 198 12/19/12 7:19 PM 176-199_297

176-199_29749.indd 198 12/19/12 7:17 PM 176-199_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:198
19/12 7:19 PM 176-199_29749.indd 199 12/19/12 7:19 PM
19/12 7:17 PM 176-199_29749.indd 199 12/19/12 7:17 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
#175 Dtp:204 Page:199
 7
Super
TonicS
Aloe Vera, Green Tea,
Wheatgrass Juice, Vinegar

200-214_29749.indd 200 12/19/12 7:24 PM 200-214_297

200-214_29749.indd 200 12/19/12 7:23 PM 200-214_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:200
 When I think of a tonic, I think of a drink or elixir that provides
nourishment and a sense of well-being. And when I looked up
“tonic” in the Merriam-Webster online dictionary, it said, “One that
invigorates, restores, refreshes, or stimulates.” Indeed, the small
group of super tonics in this chapter provides a quick and acces-
sible way to get a boost of health-promoting compounds—after
all, you simply drink them. From the healing benefits of aloe and
cancer-fighting effect of green tea to the potential blood-sugar low-
ering ability of vinegar and energy lift from wheatgrass, you can sip
your way to good health.

super tonics | 201

19/12 7:24 PM 200-214_29749.indd 201 12/19/12 7:24 PM

19/12 7:23 PM 200-214_29749.indd 201 12/19/12 7:23 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:201
 Aloe VerA
Super Healing Tonic

Spotlight: Aloe lAtex

he
Aloe latex is a yellow tio
substance located just under th
the skin of the aloe leaf. It ch
is rich in compounds like th
aloin, aloe-emodin, and to
barbaloin and has a strong th
laxative effect. Although
sy
aloe latex may help alleviate
constipation, it can be toxic
when consumed in excess or
A
used for an extended length
B
of time. Researchers have Se
also found that the chemicals ha
in aloe latex are potentially Aloe is a cactuslike, perennial and phytochemicals, including he
cancer-causing, can increase succulent that is cultivated around immune-boosting polysaccharides, re
irritation in the intestines, the world. Researchers estimate that inflammation-fighting salicylic acids, ev
and stress the liver and there are about 420 different spe- and aloesin, a compound thought to at
kidneys. And because many cies of plants belonging to the Aloe have potent free radical–scavenging do
people develop a tolerance genus, of which Aloe barbadensis, abilities. Perhaps the most common st
for aloe latex when used as also known as aloe vera, is the most use of aloe vera gel is in the topical
a laxative, they often have common. Aloe vera gel, which is the treatment of wounds and skin
to consume increasingly clear, mucilaginous gel located in conditions like sunburn, abrasions,
higher doses just to obtain the aloe leaf, has traditionally been dermatitis, and even psoriasis. How it
the same effect. Although used as a topical ointment to heal heals wounds is not entirely clear, but
the U.S. Food and Drug wounds and skin conditions. It has researchers have found that aloe
Administration banned the also been taken orally to help relieve vera gel has noteworthy anti-bacterial
inclusion of aloe in over-the- constipation, boost immunity, and and anti-fungal properties. When
counter laxative supplements treat conditions like diabetes and used topically, it may help decrease
in 2002, many aloe vera high blood pressure. The research infection, reduce inflammation
products (particularly those on aloe is growing, and studies are (and accompanying pain, itching,
made from the whole aloe
finding that aloe has a vast number and burning), and even increase
leaf) contain aloe latex. If
of nutrients and phytonutrients that blood flow to the affected area to
you choose to consume aloe
play an important role in health promote healing.
gel or juice, select only those
and healing. Just as aloe vera can help with
products labeled for internal
consumption and avoiding external healing, it may also help
those that contain aloe latex Internal and External mend the mucus lining of the
or aloin. Healing Properties intestinal tract when taken orally. Re-
Aloe contains more than seventy- searchers have found that aloe vera
five vitamins, minerals, enzymes, gel and certain extracts of aloe may

202 | powerful plant-based superfoods

200-214_29749.indd 202 12/19/12 7:24 PM 200-214_297

200-214_29749.indd 202 12/19/12 7:23 PM 200-214_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:202
 DiD You Know?
help treat oral mucositis (inflamma- looked at the effects of aloe gel on
tion of the mucus membranes of type 2 diabetic patients with elevated Aloe plants are simple to
the mouth, usually as a result of blood lipids who were not responding grow at home and provide
chemotherapy), reduce bacteria in to their current diabetes medications. access to an incredible
the mouth that can contribute to Patients who took 300 milligrams of healing salve: aloe vera gel.
tooth decay and gingivitis, and ease aloe gel twice daily for two months To access the gel of the fresh
the symptoms of irritable bowel had significantly lower levels of fast- plant, simply cut off one of
the bottom leaves close to
syndrome or ulcerative colitis. ing blood glucose, hemoglobin A1c
the main stalk, trim the pointy
(a marker of long-term blood sugar
spines along the edge, split
Aloe May Help Improve control), and total and LDL (“bad”)
lengthwise to reveal the clear
Blood Sugars and Lipids cholesterol levels compared to the
gel, which can be scraped
Several studies over the past decade placebo group—and without any with the edge of a spoon,
have found that dietary aloe may reported adverse effects. and apply topically. Although
help improve insulin sensitivity, some individuals consume
reduce blood sugars and lipids, and fresh aloe vera gel directly
s, even reduce inflammation associ- from the plant, I discourage
ated with obesity. In a randomized, it. Obtaining pure gel that is
double-blind, placebo-controlled not contaminated with aloe
study published in 2012, researchers latex is challenging.

it
ut
PuTTIng IT InTO PRAcTIce
al
Bottled aloe vera gels and juices are widely available in most supermarkets
and health food stores, and the best way to enjoy the benefits of mildly
pungent-tasting aloe is to add an ounce (28 ml) or two of gel or juice to
water, smoothies, or freshly pressed juices. What is the difference between
aloe vera gel (for consumption) and aloe vera juice? The gel consists of
the clear gel within the aloe leaf, whereas the juice is typically made from
the whole aloe vera leaf, which is crushed and pressed to extract a juice
that may then undergo filtration. If you want to add either to your diet,
select products labeled for internal—not topical—use. And remember to
seek out only reputable brands whose products are tested free of poten-
e- tially harmful aloe latex or aloin.

super tonics | 203

19/12 7:24 PM 200-214_29749.indd 203 12/19/12 7:24 PM

19/12 7:23 PM 200-214_29749.indd 203 12/19/12 7:23 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:203
 Aloe WATermelon
cooler G
C

Su
Sq
in
I usually add a splash of aloe vera juice to a tall glass of water and sip Th
it throughout the day. However, a few summers ago, I started adding po
it to frozen cucumber and watermelon drinks. The mildly bitter taste te
of aloe combines well with sweet watermelon—creating a refreshing of
tim
drink for health and healing. th
th
po
sp
1 cup (235 ml) filtered water (plus 2 tablespoons (28 ml) aloe
ad
more to thin, if needed) vera juice (aloin-free)
jui
2 cups (300 g) watermelon, seeded Juice of 1 lime at
and cubed 1 tablespoon (20 g) agave syrup th
1 small cucumber, peeled and sliced 3 fresh mint leaves hig
2 cups (455 g) crushed ice Pinch of sea salt les
af
combine all the ingredients in a high-speed blender and enjoy. cit
pa
Yield: 2 servings pr
of
So
sq
yo
re
m

204 | powerful plant-based superfoods

200-214_C68317.indd 204 1/15/13 11:40 AM 200-214_297

200-214_29749.indd 204 12/19/12 7:23 PM 200-214_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:204
 Green TeA
Catechin-Rich Super Tea

SuperfooD Kitchen tip:

Squeeze Some lemon
into Your teA
The amount of beneficial
polyphenols in a cup of green
tea depends on the amount
of tea you use, brewing
time, and temperature of
the water. But you can boost
the bioavailability of the
polyphenols in green tea—
specifically, the catechins—by
adding a squeeze of lemon Tea (including black, oolong, and to the larger class of polyphenols.
juice to your tea. Researchers green) is produced from the leaves of catechins, which are also found in
at Purdue University found the Camellia sinensis plant, a woody red wine, dark chocolate, and grapes,
that although catechins are shrub that is native to china but are associated with healthy lungs
highly unstable (it seems that produced in at least thirty countries and a lower risk of heart disease and
less than 20 percent remain around the world. And after water, certain cancers. green tea is par-
after digestion), adding tea is the most commonly consumed ticularly high in one catechin called
citrus juice to green tea— beverage worldwide. Twenty per- epigallocatechin-3-gallate (egcg),
particularly lemon juice— cent of all tea produced is green tea, which has strong antioxidant and
preserves about 80 percent and unlike black and oolong teas, anti-inflammatory activities. Fifty
of these valuable compounds.
whose leaves are fermented, the fresh to 75 percent of the catechins in a
So go ahead and add a big
leaves used to produce green tea cup of brewed green tea consist of
squeeze of lemon juice to
are steamed, which helps preserve egcg, and these compounds are
your green tea—and get
their rich content of antioxidants. In thought to play a major role in green
ready to soak up more of its
most potent antioxidants. fact, green tea has one of the highest tea’s ability to prevent and treat
antioxidant concentrations of all teas disease. Indeed, they may reduce
(outside of white tea), which is the the inflammation associated with
likely reason behind its ability to help crohn’s disease and ulcerative
fight cancer and heart disease, protect colitis, reduce oxidative stress in the
the brain and skin, and even promote brain that can lead to Alzheimer’s
fat-burning and weight loss. and Parkinson’s disease, and may
even help fight cancer.
Cancer-Combating In cell studies, egcg-rich extracts
Catechins of green tea have been found to
The power of green tea lies in its inhibit the growth of and destroy
powerful concentration of catechins, certain cancer cells, including those
a group of flavonoids that belong of the esophagus, breast, lung, and

super tonics | 205

5/13 11:40 AM 200-214_29749.indd 205 12/19/12 7:24 PM

19/12 7:23 PM 200-214_29749.indd 205 12/19/12 7:23 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:205
 m
T
prostate. And in population Green Tea: Good for the subjects with metabolic syndrome.
studies, green tea consumption Heart—and Weight Over eight weeks, they found that
is, in general, associated with a green tea may also help improve subjects who consumed 4 cups
reduced risk of certain cancers. some of the risk factors associated (946 ml) of green tea per day had
One review found that increasing with heart disease and diabetes. significant decreases in body
daily intake of green tea by 2 cups The polyphenols in green tea weight, body mass index (a weight-
(475 ml) could decrease lung appear to have blood sugar- and to-height ratio), LDL (“bad”) cho-
cancer risk by 18 percent, while lipid-lowering effects, and some lesterol levels, and certain markers
another found that women who studies suggest that drinking 3 of oxidative stress compared to
drank 2 or more cups of green tea cups (700 ml) of green tea each day the control group. And in a review
each day had a 46 percent lower may lower the risk of heart disease. published in 2011, researchers noted
risk of ovarian cancer than did Adding green tea to your diet may that consuming green tea catechins
those who didn’t. In china, studies also—although modestly—boost in the amount of 270 to 1,200 mil-
have found that the more green metabolism and fat burning and ligrams per day may help reduce
tea subjects drank, the lower their reduce body weight. body weight and fat. A cup (235 ml)
risk of developing certain cancers In a study published in 2010, of green tea contains about 200
like those of the stomach, pancreas, researchers looked at the effects of milligrams of catechins, so this
prostate, and esophagus. green tea on body weight in obese would be the equivalent of sipping
more than one and up to 6 cups
(1,425 ml or 1.4 l) each day.
Although drinking green tea
PuTTIng IT InTO PRAcTIce appears to reduce body weight,
researchers are often quick to point
Green tea can be purchased as whole leaf loose tea or in tea bags. I out that the results are fairly mod-
personally enjoy using whole leaf tea, but I often travel with tea bags est. In a 2010 review published in
for convenience. No matter which type of tea you prefer, store it in a the American Journal of Clinical
tightly lidded container or tea tin in a cool, dry place. Nutrition, university of connecticut
One of the most common complaints I hear from clients regarding researchers analyzed the results
green tea is how bitter-tasting it is. When brewed properly, green tea of more than a dozen studies on
is far from bitter. I recommend heating the water until just before it is green tea and found that green tea
ready to boil and steeping the tea leaves for a short period of time—no catechins with caffeine do, indeed,
more than one minute. If you prefer a stronger flavor to your green reduce waist circumference, BMI,
tea as I do, the key is to simply use more green tea (an extra scoop of and body weight—but only an aver-
loose leaves or an extra tea bag), but keep the water temperature and age of 2.2 pounds (1 kilogram) over
brewing time the same. The longer you brew your tea, the more bitter a twelve-week period compared to
it will become. caffeine-matched controls.

206 | powerful plant-based superfoods

200-214_29749.indd 206 12/19/12 7:24 PM 200-214_C6

200-214_29749.indd 206 12/19/12 7:23 PM 200-214_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:206
 mATchA Green
TeA cooler

I love blending frozen grapes with sparkling water or kombucha (a

fermented beverage) to create a refreshing summertime drink. In this
recipe, I add antioxidant-rich matcha green tea, a fine powder made
-
from crushed green tea leaves. The combination of grapes, limes,
and green tea will enhance your intake of cancer-fighting and heart-
healthy polyphenols, while kombucha will flood your digestive tract
with gut-friendly probiotics.
d
s

16 ounces (475 ml) kombucha

l) 2 cups (300 g) green
grapes, frozen
Juice of 2 limes
2 teaspoons matcha
green tea powder

combine all the ingredients in

a high-speed blender and enjoy.
t

Yield: 2 servings
ut

-
r

super tonics | 207

19/12 7:24 PM 200-214_C68317.indd 207 1/15/13 11:40 AM

19/12 7:23 PM 200-214_29749.indd 207 12/19/12 7:23 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:207
 WheATGrASS Juice
Super Green Tonic

DiD You Know? pr

Wheatgrass is technically ap
considered gluten free but of
may not be safe for those ca
with celiac disease. Although
the gluten protein is found ha
within the seeds of the he
grass—not the blades of grass ph
used to produce wheatgrass in
juice—there is the possibility al
that wheatgrass can become
ce
contaminated with seeds
su
during production. For this
an
reason, I recommend that
individuals with celiac disease
fre
avoid consuming wheatgrass by
juice—and look to fresh leafy fre
greens (juice or blended into
a smoothie)—to help boost L
their intake of greens and Wheatgrass is the young, combined with the emergence of C
beneficial nutrients. nutrient-rich grass of the wheat plant several new and promising scientific Re
(Triticum aestivum) that is harvested studies makes wheatgrass juice a super- fo
seven to ten days after its seeds have food worth watching (and drinking). he
sprouted. Although the grass itself is ce
too fibrous to consume, fresh juice can Chlorophyll-Rich Super Grass pu
be extracted from the leaves for its Wheatgrass juice contains numerous In
vital vitamins, minerals, antioxidants, vitamins, including vitamins A, c, e, fre
enzymes, and phytonutrients. Wheat- and K, and the energy-producing and m
grass has been a popular health food stress-reducing B-complex vitamins. It gr
for decades, touted for its ability to is also rich in important minerals like ov
do everything from treating chronic iron, calcium, and magnesium, and en
fatigue and cancer to improving contains small amounts of amino acids de
digestion and blood pressure. Some (the building blocks of protein). Like tri
advocates even claim that drinking other green foods, wheatgrass juice is V
wheatgrass juice can prevent your a concentrated source of chlorophyll, a te
hair from turning gray. Although the pigment that gives plants their green th
number of health claims surrounding color. Researchers have found that this
wheatgrass juice far outweighs the important compound is able to bind si
scientific evidence to support them, with potentially cancer-causing w
its decades-long history of use compounds and toxins in the body, to

208 | powerful plant-based superfoods

200-214_C68317.indd 208 1/15/13 11:37 AM 200-214_297

200-214_29749.indd 208 12/19/12 7:23 PM 200-214_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:208
 preventing their absorption. It also Researchers are also just beginning and proliferation of a cancerous line
appears to decrease the activity to learn about the potential anti- of leukemia cells, causing them to
of enzymes involved in activating cancer effects of wheatgrass. In a self-destruct. Researchers found
cancer-causing chemicals. study published in 2011, researchers that wheatgrass reduced those
In recent years, researchers found that although wheatgrass cell numbers by 65 to 90 percent,
have also identified numerous juice had no adverse effects on nor- seventy-two hours after treatment.
heart-healthy and cancer-fighting mal cells, it helped stop the growth Additionally, a study published
phytochemicals in wheatgrass juice,
including flavonoids, triterpenoids,
alkaloids, sterols, and tannins. And
cell studies have shown that this
super tonic appears to have strong PuTTIng IT InTO PRAcTIce
antioxidant activity—both in its
fresh and dried forms—as evidenced Adding wheatgrass juice to your diet is incredibly simple. You can
by its ability to effectively scavenge grow your own fresh wheatgrass at home (see Resources, page 215)
free radicals. or purchase fresh wheatgrass juice from your health food store or
supermarket. You can juice the grass at home with a specialized
Lipid-Lowering, wheatgrass juicer or masticating juicer (it will not juice well in cen-
Cancer-Fighting Potential trifugal juicers). The juice has a mild, grassy flavor—almost reminis-
Recent animal and cell studies have cent of green tea—and can be enjoyed “straight up” or mixed into
- found that wheatgrass juice may other freshly pressed juices or blended smoothies.
help lower blood lipids and destroy If fresh wheatgrass juice is challenging to find or you don’t want
certain cancer cells. In a study to invest in a special juicer, you can also purchase frozen wheatgrass
s published in 2008, researchers from juice—typically in the form of 1- or 2-ounce (28 to 55 g) cubes that
s India found that healthy rats fed can be thawed and consumed or dried wheatgrass powders that
fresh wheatgrass juice (in doses of 5 can be mixed into freshly-pressed juices and smoothies. I often
milliliters and 10 milliliters per kilo- purchase packets of dried wheatgrass and other green powders as a
It gram [2¼ pounds] of body weight) convenient source of greens when I am traveling.
over a three-week period experi- Although some proponents claim that drinking an ounce
enced significant and dose-depen- (28 ml) of wheatgrass juice will provide the same amount of
ds dent reductions in total cholesterol, nutrients as a pound (455 g) of vegetables, I have not been able to
triglyceride, LDL cholesterol, and confirm that claim. However, adding an ounce (28 ml) or two of
VLDL (very-low-density lipopro- wheatgrass juice to your weekly or daily diet—in the form of freshly
a tein) cholesterol levels compared to extracted juice, frozen juice, or dried powder—will give you a nice
the control group. boost of beneficial antioxidants and other active compounds.
s And in 2011, researchers found Most experts recommend about ¼ to 1 teaspoon (1 to 6 grams)
similar lipid-lowering effects of daily for health benefits.
wheatgrass juice when administered
to rats with high cholesterol.

super tonics | 209

5/13 11:37 AM 200-214_29749.indd 209 12/19/12 7:24 PM

19/12 7:23 PM 200-214_29749.indd 209 12/19/12 7:23 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:209
 in Nutrition and Cancer in 2007— In addition, wheatgrass juice may who drank about 3 ounces (90 ml)
found that wheatgrass juice supple- also ease digestion and inflammation of wheatgrass juice daily for one
mentation (about 2 ounces [60 ml] caused by irritable bowel diseases month had decreased intestinal
per day) may offset some of the like colitis. In a small study pub- pain, diarrhea, and rectal bleeding
negative side effects of chemothera- lished in 2002, researchers found compared to the control group.
py in patients with breast cancer. that patients with ulcerative colitis

Apple SpinAch
WheATGrASS Juice

I usually enjoy a shot or two of wheatgrass juice—straight up—a

few times a week. But I also enjoy blending wheatgrass juice in
other green drinks. At home, my favorite way to enjoy wheatgrass
is simple: add it to fresh pressed apple juice blended with a few
large handfuls of spinach. Although packed with greens, this juice
is surprisingly sweet!

4 to 6 apples, juiced (enough to combine the juices and spinach

produce at least 12 ounces in a high-speed blender and blend
[355 ml] of juice) until smooth.
2 ounces (60 ml) wheatgrass juice
2 large handfuls fresh spinach

Yield: 2 servings

210 | powerful plant-based superfoods

200-214_29749.indd 210 12/19/12 7:24 PM 200-214_297

200-214_29749.indd 210 12/19/12 7:23 PM 200-214_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:210
19/12 7:24 PM 200-214_29749.indd 211 12/19/12 7:24 PM
19/12 7:23 PM 200-214_29749.indd 211 12/19/12 7:23 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
#175 Dtp:204 Page:211
 VineGAr
Super Fermented Tonic

pasta) may have served a bigger an

purpose. Researchers are finding gr
that vinegar may help regulate blood ca
sugar levels, increase satiety, and ev
perhaps even help us stay slim. It is co
a super tonic that is super simple to se
incorporate into our daily diets. be
bl
Vinegar Rich in Healthy
Acetic Acid as
Vinegar is a fermented food whose ha
name comes from the French vin ga
aigre, meaning “sour wine.” It is made fo
by fermenting any high-carbohydrate lo
source—such as apples, grapes, or (h
barley—with yeast to produce an an
alcohol. That alcohol is then further de
fermented by acetic acid bacteria an
(Acetobacter), which produces the m
product we know as vinegar. It may A
then undergo filtration and pasteuri- en
zation, or in the case of raw apple
cider vinegar, it remains raw, unfil-
tered, and unpasteurized, which is
As a child of a large Italian family, said to protect it from nutrient losses.
my nearly every meal started—or
ended—with a big salad tossed in a Vinegar May Help Control
homemade vinaigrette. And along Blood Sugars at Mealtime
with a big salad, meals also included Vinegar has numerous potential
a large loaf (or two) of homemade health benefits that researchers have
Italian bread, which we used to soak been exploring over the past decade
up the dressing that remained on our or more. In animal studies, research-
salad plates long after the vegetables ers have found that vinegar may
were gone. Back then, vinegar was a help lower blood pressure, possibly
condiment that I suspected did little because of acetic acid’s ability to
more than add a bit of flavor to our enhance the absorption of calcium
everyday meals. But I know now that and other minerals. And in cell
the addition of vinegar to our often studies, researchers have found that
starch-based meals (think bread and certain types of vinegar, such as rice

212 | powerful plant-based superfoods

200-214_29749.indd 212 12/19/12 7:24 PM 200-214_297

200-214_29749.indd 212 12/19/12 7:23 PM 200-214_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:212
 and sugar cane, may inhibit the through which vinegar exerts these reduced insulin levels following the
growth and proliferation of some beneficial effects, they speculate meal, and that the insulin resistant
d cancer cells, including leukemia, and that the acetic acid somehow inter- and diabetic patients reduced blood
even shrink tumors, like those of the feres with the enzymes involved in sugar levels following the meal.
colon. But where researchers have starch digestion. In a more recent study published
seen some of the most profound In a study published in Diabetes in 2010, researchers at Arizona State
benefits of vinegar is in the area of Care in 2004, researchers looked at university found that 10 grams (2
blood sugar control. the effects of vinegar when con- teaspoons) of vinegar helped reduce
Vinegar has been described sumed just prior to a carbohydrate- blood sugar levels after mealtime—
as antiglycemic, and researchers rich meal in healthy patients and particularly when the vinegar was
have found that it appears to delay those with diabetes or insulin consumed with the meal and the
gastric emptying rates (meaning resistance. They found that consum- meal consisted of high complex
de food stays in the stomach longer), ing vinegar—5 teaspoons (25 ml) carbohydrates (in this case, a bagel
te lower the glycemic index of meals of vinegar diluted with 5 teaspoons and orange juice).
(how quickly the meal will cause (25 ml) of water and 1 teaspoon of
an increase in blood sugars), and saccharin just a few minutes before Vinegar for Weight Control
decrease postmeal blood sugar mealtime, increased insulin sensitiv- Let me start by saying that vinegar
and insulin levels—especially in ity by 34 percent in those who were is not a weight-loss miracle food.
meals that are rich in carbohydrates. insulin resistant and by 19 percent in However, some compelling studies
And although researchers are not those with type 2 diabetes. They also suggest that its addition to a meal
- entirely clear on the mechanism found that all groups experienced helps promote satiety likely because
of its ability to slow gastric emptying
and lower the glycemic-index load of
the meal—and if you are full, you are
s. less likely to overeat. It may also help
PuTTIng IT InTO PRAcTIce you consume fewer calories.
In a study published in 2005,
Vinegar is a healthful food and appears to work best when consumed researchers found that when vinegar
with meals—especially those that are carbohydrate-rich. And I recom- was added to a high-carbohydrate
mend adding it to your meals in the form of a homemade dressing that breakfast (again, bagel and orange
can be used in salads and vegetables. Balsamic, apple cider, and rice juice) it not only lowered the glycemic
vinegars are three of my favorites that can be used in nearly any home- index of the meal, but it also influ-
made dressing or marinade. Rice vinegar combines nicely with sesame enced how subjects ate the remainder
oil in Asian dishes, while balsamic and apple cider can be used to create of the day. Subjects who included vin-
dressings for salads and steamed or fresh vegetables. Simply combine egar in the morning meal consumed,
vinegar and oil in a 1:3 ratio and add spices like freshly crushed garlic, on average, 200 fewer calories each
basil, thyme, rosemary, sea salt, and pepper for added flavor. day than those who did not.

super tonics | 213

19/12 7:24 PM 200-214_29749.indd 213 12/19/12 7:24 PM

19/12 7:23 PM 200-214_29749.indd 213 12/19/12 7:23 PM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:213
 The acetic acid in vinegar may and abdominal fat. And in another
also help promote weight loss. study published that year, research-
In a study published in 2009, ers found that when rats were fed
researchers found that obese sub- high-fat diets, those whose diet
jects who consumed acetic acid over was supplemented with acetic acid
a twelve-week period significantly gained 10 percent less body fat than
decreased both their body weight those whose diet did not.

Apple cider
VineGAr Tonic

Because vinegar is so acidic, without proper dilution it may damage

your skin, teeth, and esophagus. But when incorporated into salad
dressings or added in small amounts to beverages—like this tart and
tangy drink—it becomes a healthy and healing tonic.

2 to 3 apples Juice the apples. blend the freshly

1½ cups (355 ml) filtered water pressed apple juice, water, agave syrup,
1 tablespoon (20 g) agave syrup and apple cider vinegar in a blender until
2 teaspoons raw apple cider vinegar combined. alternatively, you can shake
the ingredients together in a tightly lid-
Ground cinnamon
ded container or stir together in a large
glass. pour into one or two glasses (if
sharing), sprinkle with cinnamon to taste,
Yield: 2 servings and serve.

214 | powerful plant-based superfoods

200-214_29749.indd 214 12/19/12 7:24 PM 215-224_C6

200-214_29749.indd 214 12/19/12 7:23 PM 215-224_C6
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) #175 Dtp:204 Page:214
 resources

Food and Superfood Websites Nutiva

Nutrition Information and Retailers www.nutiva.com
and Research Amazing Grass One Lucky Duck
PubMed, U.S. National www.amazinggrass.com www.oneluckyduck.com
Library of Medicine, Artisana Rhythm Superfoods
National Institutes of Health www.artisanafoods.com www.rhythmsuperfoods.com
www.ncbi.nlm.nih.gov/
pubmed Brad’s Raw Food Sacha Vida
www.bradsrawchips.com www.sachavida.com
Contains more than 21 million
citations for biomedical literature Broccosprouts Sambazon
from MEDLINE, life science www.broccosprouts.com www.sambazon.com
journals, and online books.
E3Live Sibu
U.S. Department of www.e3live.com www.sibubeauty.com
Agriculture National Sproutman
Nutrient Database for Essential Living Foods
www.essentiallivingfoods. www.sproutman.com
Standard Reference
http://ndb.nal.usda.gov com Sunfood Superfoods
Find nutrient information on Genesis Today www.sunfood.com
nearly 8,000 foods with the ability www.genesistoday.com Wheatgrass Central
to search by food item, group, or GoHunza.com www.wheatgrasscentral.com
list to find nutrient information. www.gohunza.com
International Harvest, Inc.
Local Food Resources www.internationalharvest.
com
Co-op Directory Service
www.coopdirectory.org/ Kopali Organics
directory.htm www.kopali.net
Edible Magazines Lakewood Juices
www.ediblecommunities.com www.lakewoodjuices.com
FarmersMarket.com Live Superfoods
www.farmersmarket.com www.livesuperfoods.com
Local Harvest Living Intentions
www.localharvest.org www.shop.livingintentions.
com
Slow Food USA
www.slowfoodusa.org Manitoba Harvest
www.manitobaharvest.com
Navitas Naturals
www.navitasnaturals.com

resources | 215

19/12 7:24 PM 215-224_C68317.indd 215 1/15/13 11:26 AM

19/12 7:23 PM 215-224_C68317.indd 215 1/15/13 11:24 AM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:215
 acknowledgments

With gratitude . . . To Nil Zacharias, Preeta Sinha, and Daniel

Lin at One Green Planet for the opportunity
To my amazing husband, Gary, for
to be part of such a wonderful online com-
your unconditional love and support
munity helping to spread green living and
throughout this project and always. You
veggie love. Thank you for your support.
are my superman.
To all of my beautiful friends for your
To my beautiful girl, Maria, for your endless
friendship and support (and taste testing!).
love (and hugs), little Post-it notes of support,
Especially Gabrielle Javier-Cerulli, M.A.,
and laughter. You inspire me every day,
author and expressive arts coach—you are
little one.
no ordinary woman and a true master of the
To my parents, Jim and Jo Ann, and my vision board. And Trish Wager, C.H.H.C.,
sister, Rebecca, for a (mostly) slow food holistic health coach and partner in crime in
childhood. I’m grateful for days spent berry all things food, yoga, meditation, and mala
picking, gardening, composting, canning, and beads—you are a shining soul, my friend.
savoring thousands of made-from-scratch,
To Christine Young of the Handel Group,
sit-down meals (and family time) around the
who helps me conquer the chicken and
kitchen table.
the brat each day so I have the space to
To Grandma Josephine who would have accomplish my endeavors. Thank you for
been ninety-six at the time of this writing. challenging me and for your continued
I know you are watching over me in the support throughout this project.
kitchen and I miss you.
To all of my mentors and teachers who
To Cyndi Weis, R.D., at Breathe Yoga—the have educated and inspired me over the
space you have created in Breathe has in- years—and especially the students I have
spired me both professionally and personally. had the honor of working with. I wrote this
I had my first green juice and açai breakfast book for all of you.
bowl and took my first hot and sweaty yoga
And finally, a huge thank you to my editors,
class at Breathe. I am grateful to be part
Jill Alexander, Cara Connors, and Renae
of the community—thank you for all of
Haines—and everyone at Fair Winds Press—
your support.
for giving this girl a dream job. I loved taking
To Augusta Barstow and Denise Dube for on this incredible topic and book, and I am
an amazing raw teacher weekend in Boston grateful for the opportunity and for all of your
that inspired me to do more uncooking than guidance and support from start to finish.
cooking in my classes and kitchen. You girls
are amazing!

216 | powerful plant-based superfoods

215-224_C68317.indd 216 1/15/13 11:26 AM 215-224_C6

215-224_C68317.indd 216 1/15/13 11:24 AM 215-224_C6
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:216
 about the author

Lauri Boone, R.D., is a food and nutrition expert, speaker, and writer. A registered
dietitian specializing in plant-based nutrition, Lauri has worked in the nutrition and fitness
fields since 1998. She has written for several publications and appeared in numerous media
outlets including CNN, National Public Television, and The Huffington Post. Lauri is a regular
contributor for One Green Plant and featured health expert on ChickRx and Learn It Live. She
maintains a thriving private practice in upstate New York, where she lives with her husband,
Gary, daughter, Maria, and rescue dog and cat, Lucky and Tom.

—
g

ur

about the author | 217

5/13 11:26 AM 215-224_C68317.indd 217 1/15/13 11:26 AM

5/13 11:24 AM 215-224_C68317.indd 217 1/15/13 11:24 AM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:217
 recipe index

Chapter 1 Garlic Rosemary Chocolate Chip

Olives, 82 Flax Cookies, 154
Berry Lavender
Ice Cream, 14 Pomegranate and No-Bake Chocolate Berry
Wild Rice Pilaf, 86 Hemp Bites, 158
Blueberry Oatmeal
Bowl, 18 Spring Quinoa Salad, 162
Spinach and Strawberry Chapter 3 Gingery Beet and
Salad with Orange Lemony Green Juice, 92 Carrot Salad, 166
Camu Dressing, 22 Ginger-Sesame Tofu
Chocolate Almond
Cranberry-Blueberry Green Shake, 95 Cabbage Wraps, 170
Sauce, 26 Rustic Apple Crisp, 174
Avocado and Sprout-
Carrot-Goji Stuffed Tomatoes, 98
Berry Soup, 30
Garlicky Dandelion Chapter 6
Apple and Fennel Salad Greens and Beans, 102
with Goldenberries, 34 Spicy Watermelon
Massaged Kale Salad, 106 Chia Fresca, 180
Maqui Berry Limeade, 38
Luscious Cashew Cream Pumpkin Pie
Mulberry Chews, 42 and Spinach Soup, 110 Quinoa Bowl, 184
Sea Buckthorn Berry Super Berry and Raw Zucchini Pasta with
Smoothie, 46 Greens Smoothie, 114 Pesto Sauce, 187
Gingery Red Juice, 190
Chapter 2 Chapter 4 Josephine’s Red Sauce, 194
Tomato, Cucumber, Carob Bark, 120 Nourishing Turmeric
and Avocado Salad, 52 Tea, 198
Maca Pecan Ice Cream, 124
Chocolate Freezer Chapter 7
Fudge, 56 Mesquite Sweet
Potato Hash, 128 Aloe Watermelon
Cherry Date Bars, 60 Cooler, 204
Walnut and Parsley Pesto
Vanilla Almond Stuffed Mushrooms, 132 Matcha Green Tea
Coconut Cookies, 64 Cooler, 207
Cucumber Wakame
Cupuaçu Banana Shake, 68 Salad, 136 Apple Spinach
Mangosteen Cooler, 71 Pumpkin Spice Milk, 140 Wheatgrass Juice, 210
Rainbow Chard with Tropical Fruit Salad, 144 Apple Cider Vinegar
Roasted Sweet Potatoes Tonic, 214
and Grapes, 74
Creamy Noni Fruit Chapter 5
Smoothie, 78 Pomegranate-Green Tea
Chia Pudding, 150

218 | powerful plant-based superfoods

215-224_C68317.indd 218 1/15/13 11:26 AM 215-224_C6

215-224_C68317.indd 218 1/15/13 11:24 AM 215-224_C6
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:218
 index

A arginine, 172–173 blood pressure, 54, 113, 127,

arthritis, 58–59, 192–193 139, 169, 186
aberrant crypt foci (ACF), 143
asthma, 192–193 blood sugar, 58–59, 76–77,
açai berry, 12–13
126–127, 148–149, 152, 161,
acetaminophen, 101 atherosclerosis, 25, 37, 152, 182–183, 193, 196–197, 203,
169, 197 212–213
acetic acid, 212, 214
autoimmune disorders, 7 blood thinners, 189
adaptogen, 122
avocado, 50–53, 98 blood vessels, 172–173
AFA blue-green algae, 90–92
algae, 90–95, 112–115, 134–137 blueberries, 16–19
alkamides, 122
B blue-green algae, 90–92
B vitamins, 32–33, 44 bottled juices, 47
allergies, 192–193
bacteria blockers, 24–25, 63, brain, 16–17, 41
aloe latex, 202
69–70, 97, 185
aloe vera, 202–204 breast cancer, 73, 81, 96, 101,
beets, 166 105, 169, 179, 197, 210
alpha-carotene, 32
berries, 10–47 broccoli sprouts, 96–99
alpha-linolenic acids, 67, 165
açai berry, 12–13
Alzheimer’s disease, 13, 16,
41, 73, 197
blueberries, 16–19 C
camu camu berry, 20–23 cacao, 54–57
anemia, 112–113
cranberries, 24–27 calcium, 100–101, 118, 148
angiotensin-converting en-
zyme (ACE) inhibitors, 127 goji berry, 28–31 camu camu berry, 20–23, 44
anthocyanins, 12, 16, 21, 37, goldenberry, 32–35 cancer, 7, 13, 17, 24, 25, 28, 33,
40, 41, 74, 84 maqui berry, 36–39 41, 45, 50–51, 70, 77, 81, 85, 96,
antiaging foods, 13, 16–17, 101, 105, 109, 130–131, 134–135,
mulberry, 40–43 138–139, 152–153, 169, 188, 193,
72–73
sea buckthorn berry, 44–47 205–206, 209–210
antibacterials, 24–25, 63,
69–70, 97, 185 4beta-Hydroxywithanolide carob, 118–121
E, 33 carotenoids, 28, 32, 45, 50–51,
anti-inflammatories, 33, 41,
58–59, 67, 76–77, 81, 84, 93, 113, beta-carotene, 7, 28, 32, 45, 93 93, 138–139
152–153, 192–193, 197 beta-cryptoxanthin, 32 cataracts, 21, 73, 93, 108
antioxidants, 6, 7, 11, 12, 33, 67, betasitosterol, 45 catechins, 40, 205–206
84, 93–94, 113, 172
beverages, 38, 46, 47, 62, 68, cayenne, 178–181
anxiety, 160–161 71, 140, 180, 190, 198, 204, chard, 74
apple cider vinegar, 214 205–207
cherries, 58–61
apples, 34, 174 blood clots, 45
chia seeds, 148–151

index | 219

5/13 11:26 AM 215-224_C68317.indd 219 1/15/13 11:26 AM

5/13 11:24 AM 215-224_C68317.indd 219 1/15/13 11:24 AM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:219
 chlorella, 112–115 dietary fiber, 118, 148–149 fruits. See also berries
chlorophyll, 91, 93, 208–209 digestion, 96–97, 119, 142–143, avocado, 50–53
chocolate, 54–57 185 cacao, 54–57
cholesterol, 13, 25, 37, 40–41, Dirty Dozen Plus, 8 cherries, 58–61
45, 50, 54, 62–63, 76–77, 80, coconut, 62–65
85, 94, 101, 113, 135, 139, 157, E
169, 173, 185–186, 189, 193 cupuaçu, 66–68
ellagic acid, 24, 28, 40 grapes, 72–75
cinnamon, 182–184
ellagitannins, 84 mangosteen, 69–71
Clean 15, 8
energy, 32–33 noni, 76–79
coconut, 62–65
Environmental Working olives, 80–83
coconut oil, 62–63, 69 Group (EWG), 8
coconut water, 62 organic, 8, 9
epigallocatechin-3-gallate
colds, 178, 185 (EGCG), 205–206 pesticides in, 8
colitis, 210 eye sight, 21, 73, 93, 108, 139 pomegranate, 84–87
collagen, 45 super fruits, 48
colon cancer, 45, 70, 73, 81, 85, F fucoidans, 134–135
105, 109, 143, 169, 197 farmers’ markets, 9 fudge, 56
community-supported fat cells, 36, 37, 40, 70, 135
agriculture (CSA), 9, 59
fatty acids, 22, 44–45, 67, G
constipation, 45, 142, 153, 202 80–81, 148, 152, 156–157, gallic acid, 118–119
cookies, 64, 154 164–165, 168, 172
gamma-linolenic acid, 93
cortisol, 55 fennel, 34
garlic, 185–187
cranberries, 16, 24–27 fiber, 33, 50, 84, 118, 148–149
ginger, 188–191
cupuaçu, 66–68 flavonoids, 12, 16, 21, 28, 37,
84, 185 glioma cells, 41
curcumin, 196–197
flaxseeds, 152–155 glucosinolates, 96
food choices, impact of, 6 glycemic index, 126–127, 161
D
food supplements, 9 glycolipids, 109
dairy products, 18
food-borne illnesses, 97 goiter, 134
dandelion greens, 100–103
free radicals, 6, 7, 62, 69–70, goji berry, 28–31
dementia, 16
93–94 goldenberry, 32–35
depression, 197
fructooligosaccharides (FOS), grapes, 72–75
diabetes, 7, 13, 17, 37, 55, 77, 142–143
108–109, 148–149, 161, 186, 206 green drinks, 92

220 | powerful plant-based superfoods

215-224_C68317.indd 220 1/15/13 11:26 AM 215-224_C6

215-224_C68317.indd 220 1/15/13 11:24 AM 215-224_C6
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:220
 index

green foods, 89–115 I lipids, 2, 13, 37, 40–41, 45, 50,

AFA blue-green algae, 54, 62–63, 76–77, 80, 85, 94,
ice cream, 14, 124
90–92 101, 113, 135, 139, 157, 169, 173,
immune system, 32, 77, 91, 185–186, 189, 193, 203, 209
broccoli sprouts, 96–99 94, 130–131, 138–139, 185
liver, 101, 113
chlorella, 112–115 infections, 24–25, 69–70
local food, 9
dandelion greens, 100–103 inflammation, 7, 12, 13, 21, 37,
lung cancer, 33, 130, 153, 169,
kale, 104–107 59, 93–94
188, 206
spinach, 108–111 intestines, 119, 202–203, 210
lutein, 21, 50, 93
spirulina, 93–95 iodine, 134–135
lycopene, 28
green tea, 150, 205–207 iron, 108, 112

M
H J maca, 122–125
health, impact of food juices, 47, 92, 190, 208–211
macular degeneration, 21, 50,
choices on, 6 juicing, 95 93, 108, 139
heart disease, 7, 12–13, 17, 24, magnesium, 160
25, 40–41, 50, 54, 72, 81, 85, 101,
108–109, 135, 152, 157, 164–165,
K mangosteen, 69–71
169, 172–173, 185–186, 197, 206 kale, 104–107 maqui berry, 36–39
heavy metals, 113 marcrophages, 91
Helicobacter pylori, 25, 97 L medium-chain fatty acids
hemp seeds, 156–159 lauric acid, 63 (MCFAs), 62
herbs and spices, 176–199 laxatives, 202 melatonin, 59
cayenne, 178–181 LBP complexes, 28 memory, 16–17, 41, 73
cinnamon, 182–184 legumes, 117 mesquite, 126–129
garlic, 185–187 carob, 118–121 metabolism boosters, 28–29,
62, 135
ginger, 188–191 mesquite, 126–129
milk, 18
oregano, 192–195 lemon, 205
minerals, 160
turmeric, 196–199 libido, 29
monamine oxidase, 197
hyperpigmentation, 13 lignans, 152–153, 169
mood boosters, 54–55, 197
hypothyroidism, 134 linseeds. See flaxseeds
mulberry, 40–43
mushrooms, 130–133

index | 221

5/13 11:26 AM 215-224_C68317.indd 221 1/15/13 11:26 AM

5/13 11:24 AM 215-224_C68317.indd 221 1/15/13 11:24 AM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:221
 N organic meat, 9 Q
nausea, 188 oxidative stress, 7, 21, 101 quercetin, 45
noni, 76–79 oxygen radical absorbance quinoa, 160–163, 184
capacity (ORAC), 36–37
nonsteroidal anti-inflamma-
tory drugs (NSAIDs), 80, 189 R
nori, 135 P real food, 8
nutrient absorption, 51 pain relief, 189
reseveratrol, 72–73
nutritional supplements, 9 Parkinson’s disease, 13, 41
nuts and seeds, 146–175 Perricone, Nicholas, 13
S
chia seeds, 148–151 pesticides, 8, 113
sacha inchi seeds, 164–167
flaxseeds, 152–155 phycocyanin, 90, 93–94
salads, 22, 34, 52, 106, 136, 144,
hemp seeds, 156–159 phytochemicals, 6, 11, 105 162, 166
quinoa, 160–163 phytoestrogens, 152–153 saturated fats, 62
sacha inchi seeds, 164–167 phytosterols, 122 scopoletin, 76
sesame seeds, 168–171 plant foods, 8 sea buckthorn berry, 44–47
soaking, 14 polyphenols, 11, 28, 40, 67, 81, sea vegetables, 134–137
118–119, 205
walnuts, 172–175 seasonal food, 9
pomegranate, 84–87, 150
seeds. See nuts and seeds
potassium, 50, 62
O selenium, 7, 130
prebiotics, 142–143
oatmeal, 18 sesame oil, 169
pregnancy, 91, 112–113, 134,
obesity, 36, 37, 70, 186, 206, sesame seeds, 168–171
188
214 sesamin, 169
proanthocyanidins, 16, 24–25,
oleic acid, 54, 67, 80 sexual performance, 29,
37, 74
oleocanthal, 80 122–123
probiotics, 142–143
olive oil, 81 shiitake mushrooms, 130–131
processed food, 8
olives, 80–83 skin, 13, 28, 45, 63
prostate cancer, 85, 96, 101,
omega-3 fatty acids, 22, 44, 105, 109, 130, 139, 153, 169, skin cancer, 81
148, 152, 156–157, 165, 172 179, 197 sleep aids, 59
omega-6 fatty acids, 44, protein, 33, 93, 156, 160–161, smoothies, 46, 68, 78, 95,
156–157, 165 164–165 105, 114
oregano, 192–195 pterygium, 32 snacks, 42, 120
organic fruits and pumpkin, 138–141, 184 soups, 30, 110
vegetables, 8, 9

222 | powerful plant-based superfoods

215-224_C68317.indd 222 1/15/13 11:26 AM 215-224_C6

215-224_C68317.indd 222 1/15/13 11:24 AM 215-224_C6
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:222
 index

spices. See herbs and spices toxins, 91, 101, 113, 197 W
spinach, 22, 108–111 triglycerides, 37, 40–41, 113, wakame, 136
spirulina, 93–95 173, 189, 193
walnuts, 172–175
sprouts, 96–99 tryptophan, 160
watermelon, 180
stearic acid, 54 turmeric, 196–199
weight loss, 32–33, 36, 44, 62,
stress, 54–55, 122, 160–161 135, 172, 179, 186, 206, 213–214
stroke, 45, 54, 81, 130, 135, 152, U wheatgrass juice, 208–211
157, 160, 169, 173 urinary tract infections, 16, 24 wild rice, 86
sulforphane, 96, 97 withanolides, 33
sulfur, 185 V wolfberries. See goji berry
sun damage, 28 vasodilators, 37, 40
4,
super fruits. See fruits vegetables, 116–145 X
superfoods maca, 122–125 xanthones, 69, 70
including in diet, 6, 8, 9 mushrooms, 130–133
magic of, 6 organic, 8, 9 Y
rules, 8–9 pesticides in, 8 yacon, 142–145
supplements, 9 pumpkin, 138–141
sweet potatoes, 74, 128 sea vegetables, 134–137 Z
yacon, 142–145 zeaxanthin, 93
T vinegar, 212–214 zinc, 138–139
tahini, 169 vitamin A, 32, 33, 74, 104, 108, zucchini, 187
tannin, 119 138–139, 178
teas, 198, 205–207 vitamin B12, 90
terpenes, 188 vitamin C, 7, 11, 20–21, 28, 44,
45, 74, 104, 108, 178
1 theograndins, 67
vitamin D, 130
thyroid, 134–135
vitamin E, 7, 28, 164
tomatoes, 98
vitamin K, 16, 74, 100–101,
tonics, 200–214 104, 108
aloe vera, 202–204 vomiting, 188
green tea, 205–207
vinegar, 212–214
wheatgrass juice, 208–211

index | 223

5/13 11:26 AM 215-224_C68317.indd 223 1/15/13 11:26 AM

5/13 11:24 AM 215-224_C68317.indd 223 1/15/13 11:24 AM
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:223
 For Maria

© 2013 Fair Winds Press

Text © 2013 Lauri Boone
Photography © 2013 Fair Winds Press

First published in the USA in 2013 by

Fair Winds Press, a member of
Quayside Publishing Group
100 Cummings Center
Suite 406-L
Beverly, MA 01915-6101
www.fairwindspress.com

All rights reserved. No part of this book may be reproduced or utilized, in any form or by any means, electronic or
mechanical, without prior permission in writing from the publisher.

17 16 15 14 13 12345

ISBN: 978-1-59233-534-3

Digital edition published in 2013

eISBN: 978-1-61058-749-5

                Library of Congress Cataloging-in-Publication Data

Boone, Lauri.
  Powerful plant-based superfoods : the best way to eat for maximum health, energy, and weight loss / Lauri Boone.
       pages cm
  Includes index.
  ISBN 978-1-59233-534-3
 1.  Weight loss. 2.  Cooking (Natural foods) 3.  Cooking (Vegetables)  I. Title.
  RM222.2.B632 2013
  641.3’02--dc23
                                                            2012037438

Cover and Book design by Laura McFadden

Photography by Bill Bettencourt

Food Styling by Lynne Aloia

Shutterstock.com: 4, 5, 7, 8, 9, 11, 12, 16, 18, 20, 22, 24, 26, 28, 30, 32, 34, 36, 38, 40, 42, 44, 46, 47, 49, 50, 52, 54, 56, 58,
60, 62, 64, 66, 68, 69, 71, 74, 76, 78, 80, 81, 84, 88, 89, 92, 93, 95, 96, 98, 100, 102, 108, 110, 114, 117, 118, 119, 122, 124, 126, 128,
130, 132, 136, 138, 140, 144, 147, 148, 150, 152, 154, 156, 157, 162, 166, 168, 170, 172, 174, 175, 177, 178, 180, 182, 184, 185, 188,
190, 192, 194, 196, 198, 201, 202, 204, 205, 207, 208, 214
E3Live: 90, 134
Fotolia: 112
Funky Stock, Paul Williams/Alamy: 142
Sacha Vida: page 164

Printed and bound in China

The information in this book is for educational purposes only. It is not intended to replace the advice of a physician
or medical practitioner. Please see your health care provider before beginning any new health program.

001-047_29749.indd 2 12/19/12 4:56 PM 001-047_297

001-047_C68317.indd 2 1/15/13 11:21 AM 001-047_297
(Forga 39) Job:11-29705/29749 Title:FW-Powerful Plant Based Superfoods
(Text) 01-C68317(225) #175 Dtp:204 Page:2