Health Focus

Super Foods
May 2006
By: Randa Toubia

I am a Nutritionist and Master Executive Chef for all the Latour restaurants and have been studying Steven G. Pratt, MD’s book, “SuperFoods Rx: Fourteen Foods That Will Change Your Life.” Pratt is a world-renowned authority on nutrition, the prevention of disease and optimizing health. In the book, he details how the effect of the food we eat makes the difference between the development of chronic disease and an extended vigorous life.

I want to share some of Pratt’s simple nutrition principals with you. Did you know that eating a handful of nuts a few times a week can reduce your risk of getting a heart attack by at least 15 percent and perhaps as much as 51 percent? Even if you smoke, are overweight and never exercise. All the SuperFoods are available in Piccadilly Market and every Saturday there is a cooking demonstration on how to prepare something off the SuperFoods list.

14 SuperFoods

  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.

    15. SuperFood Salmon Salad

    Ingredients

    • 4 oz wild salmon
    • 1 tsp chopped fresh basil
    • 1 tsp chopped fresh cilantro
    • 1 tsp chopped fresh parsley
    • a squeeze of fresh lemon
    • lemon zest to taste
    • salt
    • 2 cups lightly packed fresh spinach
    • ½ ea. fresh tomato cut into wedges
    • ½ cup fresh steamed broccoli
    • 1 T. soaked walnuts
    • 3 T. edammame beans
    • 2 T. orange balsamic vinaigrette



    Directions
    Season salmon with salt, pepper and lemon juice. Mix herbs and lemon zest together and sprinkle over salmon. Drizzle with olive oil and bake 10-12 minutes at 350 degrees. Arrange spinach, tomato and broccoli on a plate. Top with cooked salmon, walnuts and shelled edammame (raw soy beans). Drizzle with 2 T. Orange Balsamic Vinaigrette dressing.

    Orange Balsamic Vinaigrette

    Ingredients

    • ½ cup balsamic vinegar
    • 1 cup olive oil
    • 1 tsp. salt
    • 1 orange peeled, sliced and pulled into small pieces
    • freshly ground pepper

    Directions
    Whisk together including orange pieces.


    Back to Upcoming Events...