Meals That Heal : Over 175 Simple, Everyday Recipes That Help Prevent and Treat Disease

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Chapter One

the healing power of food

Let food be thy medicine . --Hippocrates

    Food has been touted for ages for its healing benefits. And for centuries, food was very healthy, mostly because people ate whole foods from their fields. Today, we have so many food options, many of which are totally manufactured from chemicals, that the quality of much of our food has deteriorated.

    We have heard so much conflicting information about what to eat and what to avoid that confusion levels are running high. But we're here to tell you that it's easy to eat the healthiest meals ever.

    Although certain conditions require specific guidelines, you can improve your health and boost your healing capabilities if you follow the simple recommendations in this book. This is the easiest, most effortless way to cope with stress, lose weight, improve your immunity, prevent aging, tame disease, and more. The idea is very simple, and you've no doubt heard it hundreds of times: The key to a healthy diet is to eat plenty of fruits, vegetables, and whole grains; eat more fish and seafood; include low-fat dairy products and lean meats in your diet; and eat foods that are minimally processed. By using herbs, spices, and healthy condiments, you can pack your food with flavor while maintaining all of the naturally occurring nutrients.

    The following information will guide you toward the best food choices, and the recipes throughout the book will ensure you great-tasting meals packed with the most nutritious foods available. Of course, one recipe won't heal you, but incorporating these dishes into your diet can help you become healthier over time.

Healing Foods

    There are six top nutrients that our bodies need. Known as macronutrients, these are protein, carbohydrates, fats, vitamins, minerals, and water. The easiest way to fill your meals with these nutrients is to consume whole, minimally processed foods whenever possible. The descriptions that follow will tell you all you need to know about carbs, protein, fats, and water. For a complete guide to vitamins, minerals, and other nutrients, see "Healing Nutrients" on page 59.

Protein

    Next to water, protein is the largest component in the body. Essential for growth, protein builds and repairs skin, bones, muscles, organs, and blood while assisting in functions such as blood clotting, water balance, hormone production, and immunity. Protein from animal sources is considered complete since it contains all nine essential amino acids needed by the body. Protein from nuts, seeds, grains, legumes, or vegetables does not contain all nine essential amino acids and is completed by eating protein from animal sources on the same day or by eating a variety of plant foods each day. Protein should make up 20 percent of your daily calorie intake.

    Fish and Shellfish

    Eat 5 to 6 ounces of fish daily to provide protein, iron, vitamins, and minerals to help prevent disease. Fish is typically low in fat but higher in omega-3 and omega-6 fatty acids than meat and poultry. Try to eat fish at least twice a week.

    Finfish. Cold-water fish--Chinook salmon, mackerel, rainbow trout, tuna, fresh whitefish, pickled Atlantic herring, and sardines--virtually swim in polyunsaturated fats, known as omega-3 fatty adds, which are very heart-healthy. They can help lower the risk of heart disease and help prevent certain cancers such as breast cancer. Experiment with the many varieties and broil, grill, or steam with citrus juice and herbs. Avoid dipping or cooking in butter, instead, opt for low-fat yogurt, roasted red-pepper, or citrus sauces.

    Shellfish. Shellfish, such as lobster, scallops, shrimp, and oysters, contain a bit of cholesterol and sodium, but they also possess a boatload of other nutrients. Shellfish are a source of omega-3 fatty acids that can help lower blood pressure, cholesterol levels, and the risk of heart disease. They also contain vitamins and minerals, such as vitamin [B.sub.12], which helps make red blood cells and keep nerves healthy; zinc, which boosts the immune system; iron, which helps prevent anemia; magnesium; potassium; and vitamin C, which helps the body absorb iron. When preparing, cook extra seafood to toss into salads, soups, and sandwiches.

    Meat and Poultry

    Because it is a good source of protein, iron, vitamins, and minerals, eat 5 to 6 ounces of meat or poultry daily. Be sure to try the latest cuts, designed to make cooking as simple and quick as possible.

    Beef. Look for the leanest cuts of beef--those with "loin" in the name. Sirloin and tenderloin as well as round and rib eye are some of the low-fat cuts that'll help you cook up delicious dinners. Because beef contains riboflavin, or vitamin B ₂ , it supports normal skin and vision health and helps release energy from the nutrients we eat. A great source of iron, beef also can help those with anemia or iron-deficient fatigue.

    Chicken. Chicken has an abundance of niacin--a B vitamin, which may help reduce cholesterol levels and cut heart attack risk--and the easily absorbed form of iron (heme iron), which provides us with maximum energy and vitality. Abundant in vitamin B ₆ , which helps make red blood cells and helps make the feel-good brain chemical serotonin, chicken makes a healthy meal easy.

    Lamb. Lamb is a good source of zinc, which can help with wound healing and boosting immunity from infections. Lamb won't blow your fat budget, either. The protein in lamb will boost levels of dopamine and norepinephrine, which help enhance mood and energy levels. And its heme iron levels--more than that in chicken--can help stave off anemia. Lamb also has niacin and a type of fat called conjugated linoleic acid (CLA) that fights cancer. Be sure to serve lamb medium-rare for the most flavorful, tender dishes.

    Pork. The other white meat, pork is raised to be a lean protein source. A great source of thiamin, or vitamin B ₁ , it helps us use food for energy and helps our nerves process information smoothly. And it has more iron than an equal serving of chicken. Pork tenderloin and boneless chops make dinner a quick and easy meal.

    Turkey. Typically reserved for Thanksgiving, turkey is now readily available in many quick-cooking cuts. It is a source of niacin, heme iron, vitamin B ₆ , and zinc. An easy way to add more turkey to your diet is to substitute at least half of the ground beef in recipes with ground turkey.

    Dairy Products

    Eat two servings of dairy products a day to be sure that you are getting enough calcium. Reach for reduced-fat or fat-free products to keep the fat and calories in check.

    Cheeses. When using cheese in place of milk in a recipe, substitute 1 ounce of hard cheese for 1 cup of milk. The harder the cheese, the lower the fat, so keep Parmesan and Romano close at hand.

    Milk. Low-fat and fat-free milk--even buttermilk--has a fraction of the artery-clogging saturated fat found in whole or 2 percent milk. Its benefits can go beyond bone building to include helping prevent high blood pressure, stroke, and even cancer. What's more, milk contains substances that can reduce the liver's cholesterol production, which shows up as lowered heart disease risk in the end. Calcium further helps lower cholesterol levels as well as blood pressure.

    Yogurt. The live and active cultures mentioned on yogurt labels are actually friendly bacteria that can help strengthen the immune system and help ulcers heal more quickly. These bacteria may also help prevent recurrent yeast infections. Yogurt also has more calcium than a serving of low-fat milk. Be sure that the label reads "live and active cultures," since not all yogurts contain these important bacteria. Go for plain yogurt and add your own fresh fruit for the healthiest version. Use yogurt in salad dressings or as a substitute for sour cream. When cooking with yogurt, never bring it to a boil, as it will curdle. Instead, remove the pan from the heat and gently stir in the yogurt to the slightly cooled mixture.

    Legumes

    Legumes are seeds harvested from pod-bearing plants, and they're a powerhouse of protein. They also contain energy-boosting carbohydrates, as well as fiber, shown to be helpful in lowering cholesterol and preventing constipation. Beans, lentils, and peanuts are just a few of the more popular types of legumes. This category also includes foods such as soybeans as well as peas and green beans, but we've listed those foods under the "Soy Foods" and "Vegetables" headings, respectively, since that's how they're widely used in cooking.

    Beans. Beans are available in a seemingly endless variety--kidney, black, lima, pinto, and chickpeas, to name a few. If you use canned beans, rinse them first to remove excess sodium. If you opt for dried, you'll need to soak them before cooking. (Let them stand overnight in a bowl of cold water, or boil them for 2 minutes, then set aside for 1 hour. Either way, just drain, and you're ready to go.) And if you're looking to lose weight, you can't beat beans; they're extremely filling, so when you eat them, you fill up quickly and may reduce your likelihood of overeating.

    Lentils. Frequently used as a meat substitute in main dishes and an essential part of Indian and Middle Eastern cooking, lentils don't require soaking--a real boon to cooks in a hurry. Stores sell them dried; just keep them in an airtight container at room temperature, and they'll keep for up to a year. Stir pureed lentils into soups and stews, or combine them whole with vegetables to liven up ordinary side dishes. In addition to protein, lentils contain bone-friendly calcium as well as vitamins A and B, phosphorus, and iron.

    Peanuts. Despite the name, peanuts are not actually nuts at all, but legumes. They're rich in protein, which helps supply energy and repair body tissue, and they also contain monounsaturated and polyunsaturated fat--the "good" fats that help reduce the risk of heart disease and cancer. Sprinkle peanuts onto salads or stir-fries for added crunch, fold them into batter for homemade muffins, or grind them to a powder and stir into soups, sauces, or milkshakes.

    Soy Foods

    More popular than ever, soy foods contain phytochemicals and soy protein that may help lower cholesterol. Soy may also help reduce the risk of prostate cancer and bone loss. A source of calcium, protein, and iron, soy products do contain some fat, although it is mostly polyunsaturated.

    Soybeans. Canned or dried soybeans are a bit firmer to the bite than other legumes, but they can be substituted for other beans, Try edamame or green soybeans, found in the freezer section of supermarkets. Similar to lima beans, these tender bites are delicious steamed and tossed with a bit of soy sauce or added to soups and stews. Roasted dried soybeans, known as soy nuts, are also available. These crunchy treats are great as a snack or sprinkled over salads or side dishes.

    Soy milk. Soy milk is made from ground, soaked soybeans and comes in a variety of flavors. Substitute soy milk wherever cow's milk is used. It's especially good in shakes, for baking, and on cereal. Often, a rice/soy milk blend is more enjoyable than straight soy milk, so try various brands until you find the one you like best.

    Tempeh. These fermented soybean cakes are more flavorful and dense than tofu. Add to stir-fries, soups, or stews.

    Tofu. This tasteless cake of curdled soy milk, sold in several forms, takes on the flavor of whatever it's cooked with--meats, soups, vegetables, pasta, and even desserts. Mash with vegetables and low-fat mayonnaise for a mock tuna salad, cube and stir-fry with vegetables, or slice baked, smoked tofu and layer on a sandwich.

Carbohydrates

    The body's main source of energy comes from carbohydrates, which can be simple or complex. Carbohydrates should make up 50 percent of your calorie intake. Simple carbohydrates, also known as sugars, include table sugar, syrups, and candy, and contain no additional nutrients--in other words, they're empty calories. Complex carbohydrates, also known as starches, should be the primary source of carbohydrates in your diet. They break down slowly, which means that they boost your blood sugar levels more gradually, and the boost lasts longer, giving you a steadier supply of energy. Fruits, vegetables, and whole grains are sources of complex carbohydrates, and these foods also supply important vitamins, minerals, and fiber.

    Fruits

    Three to four servings of fruit daily give the body fiber, vitamins, and minerals to help prevent disease. Fruit is best eaten raw, but don't ignore it if only frozen or canned is available. Either of these choices is best when packed without extra sugar, so opt for canned fruits packed in juice or frozen fruits packed without sugar or syrup. Here are some of the best choices and their healing benefits.

    Apples. The old saying "an apple a day keeps the doctor away" was more accurate than we may have once thought. Apples can help lower the risk of heart disease, control diabetes, and prevent cancer and constipation. Loaded with antioxidants and fiber, apples should be eaten with the skin intact to get the most benefit. Cooking apples is fine, too, but again, keep the skin on--that's where the cancer-fighting quercetin is present. And don't think of apples just for dessert. They add a sweetness to savory dishes such as curries and stews.

    Apricots. Packed with heart disease-fighting carotenoids, apricots can also help protect the eyes. Delicious eaten out of hand, fresh apricots are lovely grilled or broiled, brushed with a touch of honey or all-fruit spread before cooking, or poached in fruit juice or wine.

    Bananas. A bunch of potassium is a great description for this versatile favorite. Bananas can help decrease the risk of stroke, lower high blood pressure, relieve heartburn, prevent ulcers, and aid in abating diarrhea. Pack them in your lunch for a handy snack, and don't forget how useful they are in baking. Always buy a large bunch of bananas and freeze, in the skin, any that you cannot use before they are overripe. Peel and add the frozen bananas to shakes for a quick breakfast. Or, let them defrost, then peel and mash them for muffins and breads.

    Berries. These sweet nibbles are brimming with antioxidants and phytonutrients that may help prevent cataracts, cancer, and constipation and reduce the risk of infection. Blueberries pack the most punch, but don't overlook raspberries, blackberries, and strawberries, which are loaded with fiber. Buy fresh berries in season and save extra by placing them on a baking pan in the freezer until just frozen. Then store them in a zip-top freezer bag. Or, purchase bags of frozen unsweetened berries. Toss berries in salads, cereals, or yogurt.

    Cantaloupe. Packed with potassium, vitamin C, and beta-carotene, cantaloupe can help lower high blood pressure and high cholesterol levels and help reduce the risk of heart disease, cancer, and cataracts. Ripe cantaloupe is delicious topped with a scoop of yogurt or cottage cheese, but it's also great in fruit or savory salads. For a fruit soup, place chunks in the blender to puree and toss with berries and chopped fruit. Add chopped fresh mint or ginger for some extra zing.

    Cherries. Easiest eaten out of hand, cherries contain vitamins C, E, and A along with the antioxidant quercetin. These nutrients may help relieve gout, prevent cancer, and reduce the risk of heart disease and stroke. Try making a delicious fresh cherry pie as a nutritious treat. Look for frozen pitted cherries when you don't have time to pit fresh ones yourself.

    Cranberries. These ruby-reds aren't just for Thanksgiving--they're delicious in every season. Cranberries are a great source of flavonoids and antioxidants, which can help prevent and treat urinary tract infections, protect cells from cancerous changes, and reduce the risk of heart attack and stroke. Since they are available fresh in the autumn, buy extra and save some in the freezer. Cranberries make a great relish, but they're also delicious in savory or sweet sauces and baked goods. Commercial cranberry juice contains the same nutrients, except the fiber. Buy juices that contain only fruit juice to avoid getting too much sugar.

    Figs. Fresh or dried, figs are a great source of fiber and a good source of potassium, and they also contain some vitamin B ₆ . Purchase firm figs, either fresh or dried, and use them quickly. Fresh figs make an easy appetizer or dessert when stuffed with a simple cream cheese filling. Or, grill them with a light brushing of honey. Dried figs will last a bit longer than the fresh ones and are great eaten as is, added to fruit or green salads, or tossed into fruit sauces for fish, poultry, or meat.

    Grapefruit. The pinker the fruit, the more lycopene is present. All grapefruit, however, contain fiber, vitamin C, and other phytonutrients. These compounds can help relieve cold symptoms, reduce bruising, and help prevent cancer, heart disease, and stroke. Add to fruit salads, top green salads with sections, or broil grapefruit halves sprinkled with brown sugar for a warm and healing dessert.

    Grape juice. Like its cousin wine, grape juice contains the healthy flavonoids that can help lower cholesterol and high blood pressure and decrease the risk of heart disease. Since the flavonoids are what gives grapes and grape juice their dark color, opt for purple grape juice over the white variety.

    Grapes. An excellent source of vitamin C and a host of phytochemicals, including the powerful resveratrol, grapes are a delicious anti-aging snack. They also can help prevent cancer and heart disease. Most of the goodness in grapes is in the skin, so there's no need to bother with peeling. Add them to tossed salads and chicken salads as well as fruit salads. In hot summer months, freeze a bunch of grapes in a zip-top freezer bag for a cool snack.

    Kiwifruit. These jewel-like fruits are jammed with nutrients that can help prevent cancer and heart disease. Two kiwifruit contain 240 percent of the Daily Value for vitamin C and are a good source of fiber, vitamin E, and potassium. Peel the fruit, then slice and eat as is or add to green or fruit salads, tarts, or sandwiches.

    Lemons and limes. Though these tart cousins are often thought of as flavorings for drinks, lemons and limes add much to a healthy kitchen. Grate the peel to season fish and poultry dishes, salads, soups, and desserts. Squeeze the juice to prepare salad dressings and marinades or simply add a bit of zing to your dishes. Either way, using these citrus jewels will increase your intake of vitamin C, which can help heal cuts and bruises as well as help prevent cancer and heart disease.

    Mangoes. Full of the antioxidants vitamin C and beta-carotene, mangoes can help prevent cancer and heart disease. Eat as a fresh fruit or sprinkle chopped mango on savory curries or spicy meats and fish.

    Oranges. Your body will benefit from the cancer-fighting phytonutrients and antioxidants found in oranges. Oranges are also high in vitamin C and fiber, which can help lower the risk of heart disease and stroke and reduce inflammation.

    Papayas. Right away, you'll notice the bright color of the cancer-preventing carotenoids present in papayas. Also present is the enzyme papain, which can help ease upset stomach and ulcers. Go for fresh fruit when possible and eat it as soon as it's cut to retain the most nutrients. Pureed papaya makes a nice tenderizing marinade for tougher cuts of meat.

    Pears. Fresh pears are packed with fiber that lies close to the skin, so be sure to choose fresh ones over canned whenever possible and be sure to eat the skin. Pears contain lignan, an insoluble fiber, and pectin, a soluble fiber, which can help lower cholesterol, prevent constipation and hemorrhoids, and reduce the risk of colon cancer. They also contain the mineral boron, which appears to play a role in keeping bones strong. Add to salads or savory dishes.

    Pineapple. Fresh pineapple is a great source of manganese, which can help build connective tissues like bone, skin, and cartilage. A rich source of vitamin C, pineapple can also help relieve cold symptoms and lower the risk of cancer and heart disease. The bromelain in fresh pineapple can help relieve indigestion. Look for the many varieties of pineapple available these days, the sweetest being the "gold" variety, which also contains the most vitamin C. Cut into chunks and toss with grated fresh ginger and a few star anise for a lovely snack.

    Prunes. This famous laxative is getting a name change these days, so look for prunes, or "dried plums," in your market. Either way, you will be getting the same benefit of these high-fiber nuggets. Dried plums can help relieve constipation, lower cholesterol, and reduce the risk of cancer and heart disease. Chop them and toss in salad or add to saucy savory dishes to naturally sweeten them. If cooked for a long time as in a stew, the prunes will mash nicely into the sauce.

    Pumpkin. This oversize orange squash is the king of beta-carotene, which may help protect against a variety of cancers as well as heart disease. A mere 1/2 cup of canned pumpkin has more than 200 percent of the daily amount recommended by experts. Pumpkin also is a source of carotenoids, which may help block the formation of cataracts. If you feel like having fresh pumpkin, try the mini-size Jack Be Littles; they're easier to work with than large pumpkins. Canned pumpkin is almost equal to fresh in nutrients, though, so don't pass it by.

    Raisins. These high-energy bits are a good source of potassium, iron, and fiber, making raisins useful in helping improve digestion, lower high blood pressure, and keep the blood healthy. Eating raisins with foods high in vitamin C will help your body absorb the iron, so toss them in citrus salads or add them to tomato sauces.

    Rhubarb. Often used for making spring pies, rhubarb is a great source of vitamin C and fiber, which can help prevent cancer, boost immunity, lower cholesterol, and ease digestive problems. Just remember to eat only the rhubarb stalks. Rhubarb leaves contain high levels of oxalates, mineral salts that the body can't metabolize. For people who are sensitive to them, they can be toxic. Try stewing rhubarb with apple juice or orange juice for a sweet dessert or with dried fruits and spices for a savory side dish.

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Excerpted from Meals That Heal by Anne Egan and Regina Ragone, M.S., R.D.. Copyright © 2001 by Rodale Inc.. Excerpted by permission. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.