Tuesday, January 27, 2009

Ten Super Foods

On Friday afternoon, while the children were at the library picking out books and enjoying the games on the library's computers, I browsed a book by Nicholas Perricone, MD.

This book listed Ten Super Foods that we should eat regularly to:

  • prevent inflammation (a precursor of many modern diseases)
  • help regulate metabolism and burn body fat
  • lower total cholesterol
  • help protect against heart disease
  • help protect against cancer
  • help protect organs from toxins
  • promote digestive health

Can you guess what those ten foods were?? Do you even care?!! Hopefully you are on the edge of your seat with curiosity, because I am about to post the list:

  1. Acai berry
  2. Allium family (garlic, onions, leeks, scallions, shallots, chives)
  3. Barley
  4. Green foods (wheat and barley grasses and blue green algaes)
  5. Buckwheat
  6. Beans and lentils
  7. Hot peppers (such as chilies)
  8. Nuts and seeds (we should eat a TBSP of walnuts or almonds everyday)
  9. Sprouts
  10. Yogurt and kefir (probiotics)

How did you do? I'm afraid I didn't fare very well!!!

Most of those foods are not regulars at our dinner table. What interested me about this list, though, is that while some of the foods may have been "odd" ones, many are humble foods that our parents and grandparents probably ate regularly.

Dr. Perricone also recommended eating from the Rainbow. When choosing foods, look for those which naturally contain the colors of the rainbow, the brighter, the better. These foods are high in various phytonutrients, and should be consumed often:

  • apples
  • alfalfa sprouts
  • bee pollen
  • beet greens
  • bell peppers
  • broccoli
  • cauliflower
  • chives
  • kale
  • spinach
  • chard
  • collards
  • dill
  • peppermint
  • red cabbage
  • tarragon
  • thyme
  • tomatoes
  • apple
  • apricots
  • berries
  • cherries
  • kiwi
  • pears
  • pomegranates
  • grapes
  • black tea
  • green tea
  • pomegranate juice
  • purple grape juice (or red wine)
  • dark chocolate
  • wild Alaskan salmon

I did better with this list. We do eat many of these delicious foods, but really need to try to work in more, as the budget allows!

OK, I'm going to end this post by sharing a new recipe that I made yesterday, that actually uses quite a few ingredients from the above lists! This recipe is delicious, nutritious, and economical. My family really enjoyed it! Well, all but the two youngest, and they really don't like to see anything that resembles soup in their bowls!!!

Elizabeth's Black Bean Chili

2 Tablespoons olive oil
1 cup chopped onion
1 cup chopped orange or yellow bell pepper
2 teaspoons minced garlic
2 pounds ground turkey or lean ground beef
6 (15 oz.) cans black beans, undrained
4 (14.5 oz.) cans diced tomatoes or crushed tomatoes or combination of both
2 Tablespoons chili powder
2 Tablespoons dried oregano
2 Tablespoons dried basil
2 Tablespoons cumin
2 Tablespoons red wine vinegar


Saute the onion, garlic and bell pepper in olive oil. Add the ground turkey (or lean ground beef) and cook, stirring often, until browned. Add all other ingredients. Stir well. Bring to a boil and then let simmer on low, covered, for at least an hour or more, until flavors are well blended. Flavor is even better the next day!

This has a bit of a "bite" to it, so if your family does not like spicy foods, you might want to cut back on the spices accordingly.

Serve with grated Mexican 4 cheese to sprinkle on top and a dollop of sour cream. We discovered that stirring in the sour cream helps reduce the spiciness and makes this even more Delicious!!!

Bon Apetit!


Emily said...

Mrs. Ours,

I think it is so nice that you put recipes on your blog. I look at your blog everyday to look for new recipes, I have made almost every recipe you have put on accept for the Beef Stew and the Chili.

God Bless!


busymomof10 said...

Thank you Emily!! I'm so glad that you like my recipes! I was beginning to wonder if I was posting Too Many recipes! I enjoy cooking and posting my recipes, though, so I will probably keep doing it! :)

Emily said...

Mrs. Ours,
an I am glad you will be posting more.I think you should post every recipe you make for everyday I love them!


Kathy - mom of many said...

Sounds like a good book. I'll have to look for it at my library. Does it have recipes in it too?
Thanks for stopping by and voting for the sewing room contest. She won! :)

mamajil said...

I am going to have to try this recipe it looks delicious!!

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