POWER FOODS FOR HEALTHY DIETS
Review by Barb & Ron Kroll
Power Foods - from the editors of Whole Living Magazine
(Clarkson Potter) ISBN 978-0307465320 0307465322
Healthy eating is easy when you make nutritious meals containing power foods. In this cookbook, by Martha Stewart Living, you will find 150 breakfast, lunch and dinner recipes, incorporating super foods, ranging from artichokes to wild Alaska salmon.
You will learn about the health benefits of 38 power foods, as well as which healthy foods are best for medical conditions, from asthma to vision problems.
List of healthy foods
A healthy foods list, at the beginning of Power Foods, provides information on health benefits and how to buy and store each super food. It includes a list of healthy recipes made with the power food.
Each recipe begins with healthy eating tips and ends with nutrition information. For example, the introduction to the walnut crusted chicken breast recipe explains that walnuts add omega-3 fatty acids to the bread crumb coating and that roasting the chicken, rather than frying it, gives a crispy crust without adding extra fat.
The nutritional data at the end of each healthy recipe provides amounts of saturated and unsaturated fat, cholesterol, carbohydrates, protein, sodium, fiber and calories per serving.
Color photos depict power foods, like berries and walnuts, as well as healthy recipes made with them, e.g., four-berry salad.
A chapter on Alternative Sweeteners discusses sugar substitutes, including agave nectar and stevia. It explains the pros and cons of each sugar substitute and how to adjust recipes when using them. For example, Power Foods recommends decreasing the liquid content of each recipe by one-quarter cup for each cup of agave nectar.
A Nutritional Index lists calories, fat, fiber, iron, magnesium, riboflavin, zinc, thiamin, protein and other nutrients for each power food, as well as the recommended daily DRI (Dietary Reference Intakes), so you can plan a healthy diet.
Foods that improve health
A Glossary at the end of the 384-page cookbook defines nutrients and explains which super foods contain them, e.g., zeaxanthin, found in spinach, kale and collard greens, helps prevent age-related macular degeneration.
Another chapter discusses foods that prevent chronic health problems, based on medical research. For example, plant sterols in walnuts, pistachios, cashews and almonds, lower cholesterol.
Sample healthy recipes made with super foods
Granola with macadamia nuts, crystallized ginger and pineapple. Pecan pancakes with mixed berry compote. Sweet potato hummus. Roasted red pepper and walnut dip. Quinoa, apricot and nut clusters. Beet chips. Spiced nuts and seeds. Papaya, endive and crabmeat salad. Sauteed spinach with pecans and goat cheese. Arugula with maple roasted pumpkin. Chicken and mango salad. Roasted salmon and parsnips with ginger. Pan fried trout with almonds and parsley. Paprika shrimp with walnuts. Whole wheat spaghetti with herb almond pesto and broccoli. Lemon chicken with avocado corn salsa. Grilled pork tenderloin and apricots with honey glaze. Carrot latkes. Double dark chocolate and ginger biscotti.
- Grains and Legumes
- Nuts and Seeds
- Eggs, Yogurt and Fish
- Starters and Snacks
- Sandwiches and Wraps
- Soups and Stews
- Main Dishes
- Side Dishes
- Pantry Primers
- Glossary of Terms
- Eating for Your Health
- Nutritional Index
The editors of Whole Living Magazine combine nutrition information with power food recipes to create healthy diets.