The 200 superfoods that will save your life

384 Pages·2010·6.821 MB·English

by  Klein, Deborah A

The 200
SuperFoods
That Will Save
Your Life
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The 200
SuperFoods
That Will Save
Your Life
Deborah A. Klein, M.S., RD
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Copyright © 2010 by Deborah A. Klein. All rights reserved. Except as permitted under the United States Copyright Act of 1976, no part
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ISBN: 978-0-07-163243-0
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Contents
Acknowledgments xi
Introduction xiii
1
Carbohydrates: Fruits 1
1 Açai Berry 2 21 Kiwifruit 32
2 Apples 4 22 Lemons 34
3 Apricots 6 23 Limes 35
4 Bananas 7 24 Lychees 36
5 Blackberries 9 25 Nectarines 38
6 Blueberries 10 26 Oranges 39
7 Blueberries (Dried) 12 27 Papaya 41
8 Boysenberries 13 28 Peaches 42
9 Cantaloupe 14 29 Pears 44
10 Cherries 16 30 Persimmons 45
11 Cocoa Beans 18 31 Pineapple 47
12 Cranberries 19 32 Plums 50
13 Cranberries (Dried) 20 33 Prunes (Dried Plums) 51
14 Dates 22 34 Pomegranates 53
15 Figs 23 35 Quinces 55
16 Goji Berries 25 36 Raisins 57
17 Grapefruit 27 37 Raspberries 58
18 Grapes 29 38 Strawberries 59
19 Grape Juice 30 39 Tangerines 60
20 Honeydew Melon 31 40 Watermelon 62
v
2
Carbohydrates: Starchy Vegetables 64
41 Acorn Squash 64 52 Pinto Beans 84
42 Artichokes 67 53 Potatoes 86
43 Black (Turtle) Beans 70 54 Pumpkin 87
44 Butternut Squash 71 55 Quinoa 89
45 Corn (Maize) 73 56 Red Beans (Small Red Beans) 90
46 Garbanzo Beans (Chickpeas) 76 57 Sweet Potatoes 92
vi
47 Green Peas 78 58 Tomato Paste 94
48 Kidney Beans 79 59 Winter Squash 95
49 Lentils 81 60 Yams 97
50 Lima Beans (Butter Beans) 82 61 Yellow (Wax) Beans 98
51 Navy Beans 83
3
Carbohydrates: “True” Vegetables 100
62 Asparagus 101 81 Lettuce 133
63 Beets 103 82 Mushrooms 135
64 Bell Peppers (Red/Yellow/Green/Orange) 105 83 Mustard Greens 137
65 Bok Choy 107 84 Onions 138
66 Broccoli 109 85 Parsley 140
67 Brussels Sprouts 111 86 Parsnips 141
68 Cabbage (Green/Red) 112 87 Radishes 143
69 Carrots 114 88 Rhubarb 144
70 Cauliflower 115 89 Rutabaga 146
71 Celery 117 90 Salsa 147
72 Collard Greens 119 91 Scallions 148
73 Cucumber 122 92 Shallots 150
74 Eggplant 123 93 Spinach 151
75 Green Beans 125 94 Summer Squash 153
76 Hot Peppers 126 95 Swiss Chard 155
77 Jicama 128 96 Tomatoes 156
78 Kale 129 97 Turnip Greens 158
79 Kelp 130 98 Watercress 159
80 Leeks 132 99 Zucchini 160
4
Carbohydrates: Grains 162
100 Amaranth 163 113 Sprouted Grain Bread 180
101 Barley 165 114 Sprouted Grain English Muffin /
102 Brown Rice 167 Whole Wheat English Muffin 182
103 Buckwheat 168 115 Sprouted Grain Tortilla 183
104 Bulgur Wheat 170 116 Teff 184 Contents
105 Corn Tortilla 171 117 Triticale 185
vii
106 Millet 172 118 Wheat Germ 186
107 Multi-Grain Cereals/Pilaf 174 119 Whole Wheat Couscous 187
108 Multi-Grain Crackers/Bread 120 Whole Wheat Cracker/Flatbread/
(Whole Grain) 175 Crispbread 188
109 Oat Bran/Oatmeal 176 121 Whole Wheat Pasta 188
110 Popcorn 177 122 Whole Wheat/Whole Grain
111 Spelt and Spelt Pasta 178 Pastry Flour 190
112 Spelt Pretzels 180 123 Wild Rice 191
5
Carbohydrates: Dairy and Dairy Substitutes 192
124 Greek-Style Yogurt 193 129 Plain Low-Fat Yogurt 198
125 1% Milk and Skim Milk 194 130 Ricotta Cheese 199
126 Low-Fat or Nonfat Yogurt with Inulin 195 131 Soy Milk (Unsweetened) 201
127 Low-Fat Cottage Cheese 196 132 Soy Yogurt 202
128 Low-Fat Unsweetened Kefir 197
6
Proteins 204
133 Almond Butter 206 145 Peanuts 225
134 Cheese 208 146 Pollock 227
135 Chicken Breast Without Skin 209 147 Salmon 229
136 Cod 213 148 Sardines 231
137 Edamame (Green Japanese Soybeans) 215 149 Sole 232
138 Eggs—Organic Omega-3 216 150 Soy Nuts (Roasted Soybeans) 233
viii
139 Eggs—Pasteurized 100% Liquid 151 Tempeh (Fermented Soybean Cake) 235
Egg Whites 218 152 Tofu 236
140 Eggs—Powdered Egg Whites 219 153 Trout 239
141 Flounder 220 154 Tuna 240
142 Haddock 221 155 Turkey 241
143 Halibut 222 156 Whitefish 243
144 Hemp Seed 224
7
Fats 245
157 Almonds 246 166 Pine Nuts 259
158 Avocado 248 167 Pistachios 260
159 Chestnuts 249 168 Pumpkin Seeds 261
160 Flaxseed 251 169 Red Wine 262
161 Hazelnuts (Filberts) 252 170 Safflower Oil 264
162 Hemp Seed Butter 254 171 Sesame Seeds 265
163 Hummus 255 172 Sunflower Seeds 267
164 Olives and Olive Oil 256 173 Walnuts 268
165 Pecans 257
8
Sweeteners and Desserts 270
174 Agave Syrup 270 177 Blackstrap Molasses 274
175 Honey (Raw) 271 178 Semi-Sweet Chocolate Chips 276
176 Maple Syrup 273
9
Dietary “Free” Foods: Herbs and Medicinals 277
179 Apple Cider Vinegar 277 190 Fennel 293
180 Brewer’s Yeast 279 191 Fenugreek 294
181 Cardamom 280 192 Garlic 296
182 Chamomile 281 193 Ginger 297
183 Chia Seeds 282 194 Green Tea and White Tea 298 Contents
184 Cinnamon 284 195 Horseradish 300
ix
185 Cloves 285 196 Marjoram 301
186 Coriander and Cilantro 286 197 Mint 302
187 Cumin 288 198 Rosemary 304
188 Dandelion 290 199 Saffron 306
189 Endive 291 200 Sage 307
10
Beverages 309
1 1
Sample Livits and Meal Plan Helper 311
12
Grocery Shopping 334
13
Livit Snacks 348
Appendix
Actions That Will Save Your Life 351
Subject Index 355
Recipe Index 357