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Not all foods are created equal. Packed with nutrients, these three powerful foods have a proven track record for keeping your immune system strong and fending off diseases.
While you should try to eat as many of these powerful foods as you can in a day, you may want to pay particular attention to certain foods, depending upon your health concerns. To help make these foods part of your everyday diet, the following cooking tips will provide simple and tasty ways to prepare each one.
ALMONDS: Almonds offer more health benefits than most other nuts. Although their fat content is relatively high, the fat can help lower your cholesterol because it’s mostly unsaturated. Almonds are one of the best sources of vitamin E, which protects you against high blood pressure and heart attacks; they also offer a good dose of the bone-building minerals calcium and magnesium, as well as the mood-soothing B vitamins niacin and riboflavin. Note: all nuts are best eaten raw.
Try these recipes:
Almond Milk - In a coffee grinder, finely grind 1/4 cup almonds. Place ground almonds in a blender with 1 cup water and purée for 2 minutes. Strain the liquid through a cheesecloth- lined sieve. Use it in desserts and on breakfast cereals (almond milk is also sold in natural food stores).
Almond Pesto - In a food processor, combine 4 peeled garlic cloves, 1/4 cup slivered almonds, 2 cups basil leaves, and 1/4 cup extra-virgin olive oil. Process to make a smooth paste. Serve with pasta.
GREEN TEA: Green tea is rich in polyphenols, strong phytochemicals that fight the free radicals which damage cells, preventing ailments such as heart disease and cancer. In addition, new research suggests that polyphenols may stimulate weight loss by boosting your metabolism. Green tea comes from the same plant as black tea, but it’s lightly steamed instead of fermented, which preserves its powerful constituents.
Try these recipes:
Hot Green Tea - Pour 2 cups of water, brought just to a boil, over 1 teaspoon green tea leaves and steep. Drink quickly, before the yellowish- green tea turns brown (which means that
the polyphenols are inactive).
Iced Green Tea - Icing green tea may reduce its benefits, but it’s still healthful. Bring 2 cups of water just to a boil. Let cool for 5 minutes, then pour it over 1 teaspoon green tea and 1 peppermint tea bag. Steep, then strain and add juice of 1/2 orange. Sweeten with honey and serve over ice.
SESAME SEEDS: Sesame seeds maintain steady blood sugar levels because they’re rich in protein and good fats. These fats reduce LDL (the “bad”cholesterol) because they’re mostly unsaturated. Sesame seeds are also a source of bone-strengthening calcium and magnesium. Tahini, an oily paste made of sesame seeds, is another way to enjoy their benefits. Toasted sesame oil is a tasty way to season stir fries or soups, but add the oil only after cooking, since heat alters its composition.
Try these recipes:
Sesame Carrots - Steam 3 cups baby carrots in water for 12 minutes. Drain, then add 2 teaspoons toasted sesame oil, 2 teaspoons toasted sesame seeds, and salt to taste.
Sesame Sprinkles - Toast sesame seeds in a dry skillet over medium heat until they’re light brown. Add to salads.
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