Lee County High

Super Foods

1. Beans: A great low-fat, low-calorie source of protein and an easy way to help control your weight and your blood sugar.
2. Blueberries: The best food on the planet to preserve a young brain as we mature.
3. Broccoli: The best food on the planet to prevent cancer.
4. Oats: A sure-fire way to lower your cholesterol.
5. Oranges: The most readily available source of vitamin C, which in turn lowers the rate of most causes of death in this country, for example, heart disease and cancer.
6. Pumpkin: Loaded with phytonutrients, which keep our skin young and help prevent damage from sunlight.
7. Wild salmon: A guaranteed way to lower your risk for cardiac-related death.
8. Soy: The only complete vegetarian source of protein.
9. Spinach: The best food on the planet to prevent cataracts and age-related macular degeneration, thus ensuring a lifetime of good vision.
10. Tea -- green or black: The easiest and cheapest no-calorie way to avoid heart disease and cancer.
11. Tomatoes: One of the easiest ways for men to avoid prostate cancer is the consumption of tomatoes and tomato-based products.
12. Skinless turkey breast: The leanest meat source of protein on the planet.
13. Walnuts: Consuming walnuts is an easy, tasty way to lower your risk of cardiovascular disease.
14. Yogurt: A tasty, easy way to boost your immune system.

Super Foods to the Rescue-- Steven Pratt, MD

All fruits are stellar sources of nutrients, but strawberries, raspberries, blueberries and blackberries stand out from the pack. They're high in vitamin and fiber content. They're an excellent source of antioxidants, compounds that protect our bodies from the stress of day to day living. The antioxidant anthocyanin has triple the stress-fighting power of vitamin C and is known to block cancer-causing damage as well as the effects of many age-related diseases. They give your memory a boost. The antioxidants in berries are believed to enhance brain function. Fresh berries are kind to the waistline; they are naturally high in water and low in calories. Dried berries also provide excellent nutrition, but since most of the water is missing, their calories are more concentrated and you’ll usually wind up eating more of them. Stock up on fresh berries in the summer, when they’re plentiful and inexpensive. Freeze them in small plastic bags to get an antioxidant blast year round. Stir berries into yogurt, sprinkle them on cereal or blend them in smoothies. Recipes to try: Mixed Berry Soup with Gelato Marinated Fresh Berries Blackberry Grunt       We all know citrus fruits are loaded with vitamin C; one orange has a whole day’s requirement. But that's not all citrus fruits have to offer. Citrus juice contains flavonoids, a phytonutrient that lowers the body's production of cholesterol, inhibits blood clot formation and boosts the bang of vitamin C. They’re also loaded with soluble fiber which lowers cholesterol, maintains healthy blood sugar levels, and helps you to manage your weight. That explosion of scent that erupts when you grate a citrus peel is produced by limonene, an oil found in the peel that might inhibit a variety of cancers. Oranges and grapefruits are in peak season during the winter. Their bright flavors are a perfect antidote to a cold, dreary day. Lemons and limes, available year-round, are especially welcome during summer’s heat. Recipes to try: Grapefruit Brulee Avocado and Orange Salad with Honey and Ginger Dressing Candied Orange" Muddled LemonBerryade Roasted Lime Sorbet Stock your fridge with a rainbow of vegetables and you'll have a natural pharmacy in your kitchen. Orange and yellow-hued veggies like winter squash, carrots and sweet potatoes and leafy greens contain carotenoids, a pigment our body converts to vitamin A. Eating lots of these vegetables will help maintain healthy skin and hair, protect against prostate cancer, promote healthy vision and even provide protection from sunburn. Lycopene, the plant chemical responsible for the ruby red of tomatoes and watermelon, is believed to fight cancer and promote heart health. Green vegetables like broccoli and spinach are sky-high in potent anti-cancer compounds like sulforaphane and quercitin. Although garlic and onions may lack the vibrant colors of other vegetables, they contain diallyl sulfide and saponins, compounds that add distinctive flavors to our recipes and fight cancer and heart disease. There’s no such thing as a bad vegetable. In addition to their phytonutrients, they are packed with vitamins, minerals and fiber, and are a crucial component of any healthy eating plan. Recipes to try: Broccoli, Parmesan and Lemon Carrot Soup Swiss Chard Sauté Quick Tomato Sauce Sautéed Spinach Whole grains are often in the news these days, and for good reason. They’re delicious, inexpensive and packed with protein, B vitamins, minerals and fiber. Grains contain many of the same antioxidants found in fruits and vegetables. Research shows a diet high in whole grains may help prevent heart disease, some cancers, obesity and diabetes. Look for grains in their least processed form, and try to eat them everyday. Some immediate benefits you might notice are stable blood sugar, less hunger between meals, and better weight management. Sure, cooking whole grains can sometimes take a little longer to prepare than their quick and instant counterparts, but the benefits and flavor of whole grain are worth the extra effort. Recipes to try: Basic Long Grain Brown Rice Pilaf Whole Grain Waffle Mediterranean Barley Salad Salmon Kabobs with Grapefruit and Quinoa Salad Apple Harvest Oatmeal All fish are great sources of protein and low in saturated fat. But cold-water fish, like salmon, mackerel and herring, are premiere sources of omega-3 essential fatty acids. These are fats our bodies can’t produce, so it’s essential we include them in our diet. Omega-3s offer many benefits. They reduce the risk of heart disease and cancer. They minimize the symptoms of arthritis and inflammatory diseases. They contribute to healthy skin and hair. They may help with depression. Don’t love fish? You can get your omega-3s from flaxseed, walnuts, almonds and grass-fed beef, although the oils are of a lesser nutritional quality than the those found in seafood. Salmon is an easy fish to obtain. Most grocery stores and many restaurants carry it. It's also easy to cook. The high fat level makes salmon perfect for grilling, roasting or sautéing without sticking or drying out. Although wild salmon can be pricey, it has an amazing flavor and higher levels of omega-3s than farm-raised fish. Look for fresh wild salmon in spring and summer, and farm-raised salmon year-round. Recipes to try: Spiced Rubbed Sautéed Salmon Slow-roasted Salmon with Cucumber Dill Salad Indoor-grilled Salmon Seared Salmon with Ponzu and Baby Bok Choy Pan-fried Salmon The inexpensive legume family, which includes beans, peas, peanuts and lentils, has priceless benefits. Legumes are rich in folic acid, calcium, iron, potassium, zinc and antioxidants. Their high protein and complex carbohydrates provide steady energy that lasts for hours. They are especially high in soluble fiber, and a daily serving of cooked beans may lower blood cholesterol by as much as 18 percent, decreasing the risk of heart disease. Most legumes also contain protease inhibitors, compounds thought to suppress cancer cells and slow tumor growth. And then there are the prebiotics in beans, substances that aid in beneficial bacteria growth in the intestine. All legumes, and especially soy, are important in vegetarian diets for their high protein content. But best of all, beans taste great. Dried beans have a superior taste and texture but they take longer to cook. Canned beans offer a quick alternative and most of the same health benefits. Rinse canned beans with water before cooking and you’ll remove as much as 40 percent of the sodium used in processing. Recipes to try: Texas Ranch Beans Slow-Cooker Black Bean Soup with Mojo Bruschetta with White Bean Puree Escarole and Bean Soup White Bean Tuna Salad Although high in calories, nuts often enable people to maintain or lose weight. A small handful eaten between meals or added to salads, grains or vegetables gives a sense of satiety and results in less total food intake. Nuts have great nutritional benefits, as well. Almonds, pecans and pistachios are rich in protein. Walnuts contain omega-3 fatty acids. Toss sesame seeds in a meal for extra calcium and vitamin E. Sesame, sunflower and pumpkin seeds are particularly good sources of phytosterols, also known as plant sterols, which promote heart health. Since nuts are high in fats, they can easily become rancid. Store them in the freezer to extend their life. Nuts are also delicious, so it’s also a good idea to practice portion control. Measure out small portions and take care to not eat them mindlessly from a large container. Recipes to try: Not-so Heavy Date-Nut Bread Coconut-Cashew Basmati Rice Salad Curried Cashews Spinach, Orange and Almond Salad Spicy Pumpkin Seeds Protein is an important part of every diet and is found in many different foods. Lean protein, the best kind, can be found in fish, skinless chicken and turkey, pork tenderloin and certain cuts of beef, like the top round. Low-fat dairy products like milk, yogurt, ricotta and other cheeses supply both protein and calcium. Protein is crucial for tissue repair, building and preserving muscle, and making important enzymes and hormones. Lean meats and dairy contribute valuable minerals like calcium, iron, selenium and zinc. These are not only essential for building bones, and forming and maintaining nerve function, but also for fighting cancer, forming blood cells and keeping immune systems robust. Recipes to try: Pork Tenderloin with Chipotle-maple Mop Garlic Roast Chicken with Rosemary and Lemon Party Eye of Round Steak Turkey Cutlets with Pan Salsa Chipotle Cashew Chicken with Brown Rice Tea is the second most popular drink in the world (water is the top choice). Although most people think of tea as a soothing and delicious beverage, it possesses a remarkable wealth of antioxidants. All teas, whether black, green, oolong or white, are harvested from the leaves of a variety of plant known as the camellia sinensis. The primary distinction between the different teas is the amount of fermentation they undergo. Black teas are the most fermented, white teas the least. Herbal teas are not technically teas since they do not include camellia sinensis leaves. All true teas contain polyphenols, powerful antioxidants believed to protect against heart disease, certain cancers and stroke. The various levels of fermentation affect teas in different ways. Recent studies have shown drinking green tea might boost metabolism, oolong teas can lower blood sugar, and black teas can promote oral health. Tea contains half the caffeine of coffee. Tea is not just for drinking: it has been used for centuries in marinades and as a flavoring agent in dishes. Recipes to try: Seared Duck Breast with a Citrus-Tea Sauce Tea Braised Hanger Steak with Root Vegetables Tea Marbled Eggs with Soy Balsamic Mayonnaise Green Tea Sorbet Black Tea Lychee Granite Olive oil is a staple in any kitchen. It's the base of many salad dressings and is also used as an ingredient in sauces and marinades; as a dip for bread; and for sautéing, roasting, frying and baking. Extra-virgin olive oil can be used as a condiment when drizzled over a bowl of pasta or platter of roasted vegetables. Olive oil is an excellent source of heart-healthy monounsaturated fats that may lower the bad cholesterol and raise the good cholesterol. It contains Vitamin E and antioxidants. It's an excellent replacement for unhealthy saturated fats like butter. Extra-virgin olive oil has the highest concentration of Vitamin E and antioxidants. Drizzle extra-virgin olive oil on uncooked dishes, where its assertive flavor will complement your finished dishes. Lighter olive oils like those labeled pure, refined or light contain lower concentrations of nutrients but withstand higher temperatures required for cooking. Although olive oil has great health benefits, it also has a lot of calories. It’s 100 percent fat, and like all liquid oils, contains about 120 calories per tablespoon. Recipes to try: Broccoli Florets with Meyer Lemon Olive Oil Almond Citrus Olive Oil Cake Spaghetti with Red Pepper Flakes, Garlic and Olive Oil Swordfish Milanese