recipes from power foods

7/29/2019 Recipes From Power Foods

1/15


2/15
http://www.powells.com/biblio/9780307465320?&PID=32442http://www.indiebound.org/book/9780307465320http://search.barnesandnoble.com/books/product.aspx?r=1&afsrc=1&ISBSRC=Y&ISBN=9780307465320http://www.borders.com/online/store/TitleDetail?defaultSearchView=List&LogData=[search:+59,parse:+94]&cm_mmc=CJ-_-2193956-_-2665379-_-88x31+logo&type=1&searchData={productId:null,sku:null,type:1,sort:null,currPage:1,resultsPerPage:25,simpleSearch:false,navigation:5185,moreValue:null,coverView:false,url:rpp%3D25%26view%3D2%26type%3D1%26page%3D1%26kids%3Dfalse%26nav%3D5185%26simple%3Dfalse%26sku%3D9780307465320,terms:{sku%3D9780307465320}}&storeId=13551&catalogId=10001&sku=0307465322&ddkey=http:SearchResults&cmpid=pub-rh-56http://www.amazon.com/gp/product/0307465322?ie=UTF8&tag=randohouseinc2-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=0307465322


3/15


4/15

Copyright 2010 by Martha Stewart Living Omnimedia, Inc.

All rights reserved.Published in the United States by Clarkson Potter/Publishers,an imprint of the Crown Publishing Group,a division of Random House, Inc., New York.www.clarksonpotter.comwww.marthastewart.com

CLARKSON POTTER is a trademark and POTTERwith colophon is a registered trademark of Random House, Inc.

Some photographs and recipes originally appearedin Martha Stewart Living Omnimedia publications.

Library of Congress Cataloging-in-Publication DataPower Foods: 150 delicious recipes with the 38 healthiest ingredients /the editors ofWhole Livingmagazine.1st ed.Includes index.1. Cookery (Natural foods) 2. Nutrition. 3. Functional foods.TX741.W474 2011641.5'636dc22 2010003255

ISBN 978-0-307-46532-0

Printed in China

Design by Michele OutlandCover design by William van RodenCover photograph by Sang An

Photograph credits appear on page 373.

10 9 8 7 6 5 4 3 2 1

First Edition

For all of us desiring a long, good life

of well-being.
http://www.randomhouse.com/crown


5/15

FOREWORD 8

INTRODUCTION 10

COMMON TERMS 12CONTENTS


6/15

recipes

BREAKFAST 68

STARTERS AN D

SNACKS 92

SANDWICHES AND

WRAPS 120

SOUPS AND STEWS 138

SALADS 168

MAIN DISHES 204

SIDE DISHES 276

DESSERTS 316

power foods

VEGETABLES 16

FRUITS 34

GRAINS AND LEGUMES 42

NUTS AND SEEDS 50

EGGS, YOGURT,

AND FISH 58

the basics

PANTRY PRIMERS 342

GLOSSARY OF TERMS352

EATING FOR YOUR

HEALTH 360

NUTRITIONAL INDEX366

PHOTO CREDITS373

INDEX374


7/15


8/15

95

RECIPES:STARTE

RSA

NDS

NACKS

1 Fill a large pot with 2 inches of water; set a steamer basket(or colander) inside pot, and bring water to a boil. Add potatoes;reduce heat to a simmer, cover, and cook until potatoes are tender,10 to 12 minutes.

2 Transfer potatoes to a food processor. Add chickpeas, lemon juice,tahini, oil, cumin, and garlic. Puree until smooth, about 1 minute;thin with up to 2 tablespoons of water if necessary. Add teaspoonsalt and season with pepper. Let cool; refrigerate for up to 1 week in anairtight container. Garnish with paprika before serving.

per -cup serving: 106 calories; .6 g saturated fat; 3.4 g unsaturated fat; 0 mg cholesterol;14.8 g carbohydrates; 2.9 g protein; 151 mg sodium; 2.7 g fiber

1 pound sweet potatoes(about 2), peeled and cut into1-inch pieces

1 can (15 ounces) chickpeas,drained and rinsed

cup fresh lemon juice(from 1 to 2 lemons)

cup tahini (sesame seedpaste)

2 tablespoons olive oil2 teaspoons ground cumin

1 garlic clove, finely chopped

Coarse salt and freshlyground pepper

teaspoon hot or smokedpaprika, for garnish

Sweet potatoes orange hue is the beautiful result of a wealth of beta-carotene, which helps support eye health and immunity. Chickpeas providea rich source of soluble fiber and B-vitamins for cardiovascular health.By serving this dip with crisp-tender vegetables such as red peppers andbroccoli, you will also get vitamin C, selenium, and sulforaphane,an antioxidant shown to prevent certain types of cancers. Whole-wheat

pita bread is another healthful, fiber-rich alternative to crackers.

sweet potato hummusMAKES 4 CUPS


9/15


10/15

143

RECIPES:SOUPS

AND

STEWS

1 Halve cucumber lengthwise; cut one half into eighths and theother into -inch dice. Puree asparagus in a blender with cupcold water until smooth.

2 Add spinach, scallions, cucumber eighths, and another cupwater. Blend until completely smooth. Add avocado, mint, andlemon juice; puree until smooth, adding remaining 1 cup water a littleat a time until soup reaches desired consistency. Add teaspoon salt,and season with pepper. Scrape down sides of blender with a flexiblespatula, and puree 5 seconds more. If you would like the soup chilled,refrigerate at least 30 minutes (and up to 1 day, covered).

3 Divide soup among four bowls, and garnish each with dicedcucumber, sorrel (if using), and a mint sprig. Serve immediately.per serving: 119 calories; 1.1 g saturated fat; 6 g unsaturated fat; 0 mg cholesterol;

11 g carbohydrates; 3.9 g protein; 277 mg sodium; 6.4 g fiber

1 Kirby cucumber, peeled

8 ounces asparagus, preferably

pencil thin, tough endstrimmed and spears cut into2-inch pieces

2 cups cold water

4 ounces spinach, trimmed,washed well, and drained

4 scallions, trimmed and cutinto 2-inch lengths

1 ripe, firm avocado,halved lengthwise, pitted,and peeled

cup packed fresh mint, plus

more for garnish2 tablespoons fresh

lemon juice


4 to 6 fresh sorrel leaves, cutinto fine strips, for garnish(optional)

Serve this no-cook soup straight from the blender when it is still frothy,or well chilled during warmer months. Bright, lemony sorrel makes anice garnish. If you are unable to find pencil-thin asparagus, trim thickerstalks with a vegetable peeler or paring knife.

chilled asparagus soup with

spinach and avocado SERVES 4


11/15

170

RECIPES:SALADS

1 Stir together mustard, lemon juice, teaspoon salt, and themaple syrup; whisk in oil until emulsified.2

In a salad bowl, toss together brussels sprouts and chard. Addsunflower seeds and dressing; toss to coat. Serve immediately.

per serving: 178 calori es; 1.4 g saturated fat; 11 g unsaturated fat; 0 mg cholesterol;

13.8 g carbohydrates; 5.2 g protein; 433 mg sodium; 3.9 g fiber

1 tablespoon whole-grain mustard

3 tablespoons fresh lemonjuice (from 1 to 2 lemons)

Coarse salt

1 tablespoon plus 1 teaspoonpure maple syrup

2 tablespoons sunflower oil,preferably cold-pressed

8 ounces brussels sprouts,very thinly sliced (about3 cups)

4 to 6 leaves Swiss chard orkale (preferably Lacinato), or

a combination, stemmed andthinly sliced (3 cups)

| cup raw hulled sunflowerseeds, toasted (page 57)

Although more commonly cooked, brussels sprouts, Swiss chard, and kalealso make delicious raw salads, as long as theyre thinly sliced. This salad

which combines two of the vegetablesserves as a particularly nice fall orwinter first course, when its hard to find flavorful leaf lettuces.

shredded brussels

sprouts saladSERVES 4


12/15


13/15


14/15

189

RECIPES:SALADS

1Fill a large saucepan with 2 inches of water; set a steamer basket(or colander) inside pan, and bring to a boil. Place beets in basket,

cover pot, and reduce heat to a gentle simmer. Steam until beets

are tender when pierced with the tip of a sharp knife, 30 to 35 minutes.Remove beets. When cool enough to handle, rub with paper towels toremove skins. Cut the beets into thin slices.

2Combine beets, garlic, vinegar, oil, and 1 teaspoon salt; seasonwith pepper. Toss to combine. Cover and refrigerate at least 3

hours, or up to overnight.

3When ready to serve, remove and discard garlic. Top beets withmint and goat cheese.

per serving: 145 calories; 3 g saturated fat; 6.5 g unsaturated fat; 6.5 mg cholesterol;

10.4 g carbohydrates; 4.4 g protein; 613 mg sodium; 3 g fiber

5 beets (about 1 pound withoutgreens), trimmed and halved

1 garlic clove, smashed

1 tablespoon sherry vinegar2 tablespoons extra-virgin

olive oil


cup fresh mint leaves,coarsely chopped

cup crumbled goat cheese(about 2 ounces)

You can vary this recipe by using half olive oil and half walnut oil andtopping the beets with toasted walnuts. For the most visually appealingpresentation, use a mixture of beets such as Chioggia, golden, and red.

marinated beet saladSERVES 4


15/15
http://www.powells.com/biblio/9780307465320?&PID=32442http://www.indiebound.org/book/9780307465320http://search.barnesandnoble.com/books/product.aspx?r=1&afsrc=1&ISBSRC=Y&ISBN=9780307465320http://www.borders.com/online/store/TitleDetail?defaultSearchView=List&LogData=[search:+59,parse:+94]&cm_mmc=CJ-_-2193956-_-2665379-_-88x31+logo&type=1&searchData={productId:null,sku:null,type:1,sort:null,currPage:1,resultsPerPage:25,simpleSearch:false,navigation:5185,moreValue:null,coverView:false,url:rpp%3D25%26view%3D2%26type%3D1%26page%3D1%26kids%3Dfalse%26nav%3D5185%26simple%3Dfalse%26sku%3D9780307465320,terms:{sku%3D9780307465320}}&storeId=13551&catalogId=10001&sku=0307465322&ddkey=http:SearchResults&cmpid=pub-rh-56http://www.amazon.com/gp/product/0307465322?ie=UTF8&tag=randohouseinc2-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=0307465322

recipes from power foods

Documents