FERMENTED FOODS
Fermentation breaks down the sugars and carbohydrates in cabbage in kimchi or soybeans in miso, making them eas-ier to digest. This process also makes kimchi taste bold and tangy, and miso savory and umami-rich.The live bac-teria in fermented foods join with the good microorganisms in your gut to strengthen your digestive and immune systems. These bacteria are heat-sen-sitive, so you benefit most when they are not cooked or when they are added towards theend in cooking and heated below boiling point. Yogurt and sauer-kraut are other naturally fermented foods rich in beneficial live bacteria.
NUTS & SEEDS
The mono- and polyunsaturated fats in nuts and seeds make eating them good for your heart and brain health by helping to reduce the inflamma-tion associated with heart disease and stroke. Nuts are also a source of plant stanols that help reduce “bad” LDL cholesterol. They contain a useful amount of protein and fiber that helps you feel satisfied. Long-term studies have found that people who snack
on a few nuts every day tend to live longer. Nut and seed oils provide some of the same benefits as the whole nut. For details on nut and seed powerhouses like almonds, chia seeds, flax seeds, hemp seeds, pump-kin seeds, sesame seeds, and walnuts, turn to pages 188–191.
HEALTHY OILS
The cooking fats used in this book,mainly olive oil and avocado oil, are high in anti-inflammatory fatty acids and low in saturated fat. Both consist mainly of heart-healthy oleic acid, a monounsaturated omega-9 fatty acid. Avocado oil is less well known than olive oil, but it’s great for high-heat cooking and has been found to have beneficial effects on cholesterol levels. Extra-virgin olive oil is full of phenolic antioxidants and adds deli-cious flavor to uncooked and cooked dishes. For high-heat cooking, both olive oil and avocado oil are resistant to breaking down and oxidizing, compared to a poly-unsaturated fat like canola or soybean oil. More details on avocado oil, coconut oil, olive oil, and grapeseed oil can be found on pages 188–191.
other healthy ingredients
15
star
ters
&
soups
In a food processor, pulse the spinach until finely chopped. Add the feta and green onions and pulse to combine them with the spinach. Add the mayonnaise, mustard, and lemon juice and whirl until mixture is a textured purée. Add the chopped dill and pulse just to blend. Thanks to the feta, the dip may need little or no salt, but season it liberally with pepper. Scoop the dip into a serving bowl. Garnish with the dill sprigs and serve right away, accompanied by the vegetables of your choice.
Starters & Soups21
4 SERVINGS (ABOUT 1¼ CUPS/300 ML)
4 oz (120 g) raw baby spinach (4 packed cups)
½ cup (2 oz/60 g) crumbled feta cheese
2 green onions, white and pale green parts, roughly chopped¼ cup (60 ml) olive-oil mayonnaise
1 Tbsp whole-grain mustard1 tsp fresh lemon juice
¼ cup (15 g) chopped fresh dill, plus sprigs for garnish
Sea salt and freshly ground black pepper
Baby carrots, celery sticks, radishes, sugar snap peas, endive leaves, and/or multicolor bell pepper strips, for serving
V
GF
SF
Spina
ch & Feta Dip
with Horseradish
This zesty dip will be your party go-to and a favorite everyday snack, too. Along with bold flavor, the feta brings protein, mayonnaise contributes olive oil’s goodness, and lemon juice contains acid that helps your body access more of the iron in the spinach. Together with the horseradish’s kick, they give this full-bodied dip maximum health benefits along with great taste.
Starters & Soups
22
8 SERVINGS
FOR THE PITA CHIPS
1 tsp cumin seeds¾ tsp kosher salt3 pita breads, 7 inches (18 cm) in diameter1 ½ Tbsp olive oil
FOR THE DIP
6 cloves garlic, unpeeled, ends trimmed
1 tsp olive oil, plus more for greasing
2 globe eggplants (about 2 lb/1 kg total weight), halved lengthwise
2 Tbsp fresh lemon juice¼ cup (60 g) tahiniSea salt¼ tsp smoked paprika
VG
V
DF
SF
An ideal appetizer or snack, this dip is a delicious way to add fiber to your diet. Tahini, along with contributing nutty richness, is a good source of calcium. Think of this appealingly smoky dip especially from July through October, when locally grown eggplant are in season.
Preheat the oven to 400°F (200°C). Line a rimmed baking sheet with aluminum foil.
To make the pita chips, in a small frying pan over medium heat, toast the cumin seeds, stirring frequently, until fragrant, about 2 minutes. Pour onto a plate to cool. Transfer the cumin seeds to a spice mill or mortar, add the salt, and grind or crush with a pestle until finely ground.
Brush the pita breads on both sides with the olive oil, cut each into 8 wedges, and arrange them on the prepared baking sheet. Sprinkle the tops evenly with the cumin mixture. Bake until the wedges are light golden brown and crisp, 10–15 minutes, turning them over halfway through baking. Set aside.
To make the eggplant dip, place the cloves on a small square of aluminum foil, drizzle with the 1 tsp olive oil, and wrap securely in the foil. Place on the same pan and bake until the garlic is soft, about 15 minutes. Unwrap and let stand until cool enough to handle.
Preheat the