Required recipes: the world's healthiest foods aren't hard to swallow with these delicious meal ideas

Muscle & Fitness/Hers, Jan-Feb, 2003 by Anna Apoian

Some foods, of course, are better than others. Oatmeal or white bread? Easy. Salmon or tuna? Not so simple. Broccoli or blueberries? Okay, that was a trick question, but you get the idea: For optimal health, we should all be eating several must-have foods. But how many times can you eat plain steamed broccoli or vegetarian lasagna? We're here to help minimize your mealtime madness with eight fabulous recipes utilizing the best of the best -- the absolutely healthiest foods on the planet -- in tasty; creative ways. You'll also learn exactly why these foods deserve a regular place at your table. Dig in!

WALNUTS

Walnuts are a good source of omega-3 fats. The linolenic acid found in walnuts is a precursor to DHA and EPA, two important fatty acids. The nuts also contain phytochemicals that may protect against cancer and heart disease.

GREEN-LEAF WALNUT ORANGE SALAD


1 head green-leaf lettuce, washed and blotted dry
2 medium oranges, sectioned, or 1 medium can
  of mandarin oranges, drained
6 green onions, finely chopped
1-2 celery stalks, finely chopped (optional)
1/3 cup coarsely chopped walnuts

CITRUS WALNUT-OIL DRESSING

Makes about 2/3 cup

4 Tbsp. walnut oil
4 Tbsp. fresh orange juice
2 Tbsp. red wine vinegar
1 Tbsp. Dijon mustard
1 tsp sugar
1/2 tsp. dried ground basil
1/4 tsp. garlic powder
1/4 tsp. paprika
White pepper and salt to taste

Tear lettuce leaves and place in serving bowl. Add orange sections, green onions and celery. Whisk together all dressing ingredients in a small, bowl, then toss with salad. Top with walnuts. Makes four servings. Per serving: 256 calories, 4 g protein, l7 g carbohydrate, 21 g fat, 5 g fiber.

Note: Using just 2 tablespoons of walnut oil reduces the fat to 14 grams per serving.

WORDS ON WALNUTS

* Use walnut oil for salad dressings.

* Store walnut oil in the refrigerator.

* Make walnut pesto, replacing the pine nuts with walnuts. Serve on top of pasta or bread.

* Add chopped walnuts to brownies, breads, muffins, hot cereal and stuffings.

* Eat 2 ounces of walnuts daily for health.

* Buy unshelled walnuts for freshness.

* If buying shelled nuts, vacuum-packed jars and cans are the best bet.

* Unshelled walnuts will last 2-3 months.

* Shelled walnuts can be refrigerated for six months.

* To keep walnuts from becoming rancid, store in the refrigerator in a sealed container.

BLUEBERRIES

Blueberries are a powerful food with a high Oxygen Radical Absorbance Capacity, which means they have armies of antioxidants to fight cancer and prevent heart disease. Blueberries are probably known best for their high quercetin content. Quercetin may slow cancer growth and stop LDL oxidation. The fruit also has anthocyanin, which may inhibit cholesterol formation, and ellagic acid, which may block the initiation stage of cancer. Eating blueberries may also help reverse some age-related impairments such as memory loss and balance and coordination problems.

UPSIDE-DOWN BLUEBERRY COBBLER


1/3 cup canola oil
1/2 cup sugar
2/3 cup light sour cream
1 cup flour
1 1/2 tsp. baking powder
1/4 tsp. salt
32 oz. frozen blueberries
3/4 cup fresh orange juice
Cinnamon
Nonstick cooking spray

Preheat oven to 425 degrees F. In a medium bowl, mix oil, sugar and sour cream. Add sifted flour, baking powder and salt. Spray an 8x8-inch casserole dish with nonstick cooking spray and spread batter in bottom of dish. In a blender or food processor, puree half the blueberries with half the orange juice, then pour into a separate bowl and mix with remaining whole blueberries. Top batter in dish with whole-blueberry mixture. Pour remaining juice on top and sprinkle with cinnamon. Place dish in oven and bake 25-30 minutes. Top each serving with 1-2 tablespoons fat-free whipped topping, if desired. Makes nine servings. Per serving (without whipped topping): 254 calories, 3 g protein, 39 g carbohydrate, 10 g fat, 3 g fiber.

BLUEBERRY BENEFITS

* Reverse age-related damage.

* Prevent urinary tract infections.

* Fight cancer and heart disease.

BLUEBERRY BITES

* Mix with cereals or in salads.

* Top a crepe, waffle or French toast.

* Use in pie, cobblers, breads and muffins.

* Rinse briefly -- blueberries are fragile.

* When using frozen blueberries for baking, lightly coat unthawed berries with flour or sugar before mixing into batter.

TOMATOES

A high intake of tomatoes and tomato products correlates with a decreased risk of some types of cancer. Tomatoes are rich in antioxidants, which neutralize damaging free radicals. Oil and heat bring out the lycopene in this fruit. Concentrated tomato products are a richer source of lycopene than fresh tomatoes -- one instance in which canned is better than fresh. Either way, tomatoes are also a significant source of Vitamin C and potassium.

TWO-BEAN AND CORN CHILI


15-oz. can kidney beans
15-oz. can white Northem beans
15-oz. can whole-kernel com
28 oz. tomato puree
15-oz. can diced tomatoes and green chilies
2 garlic cloves, peeled and minced
2 Tbsp. chili powder
2 tsp. cumin
2 Tbsp. olive oil
1/3 cup water