Healthy Food : Broccoli

Why it’s good for you: Broccoli is a member of the cabbage family of vegetables, often referred to as cruciferous, which is associated with anticancer benefits as well as reduced inflammation and higher immunity. Broccoli is also high in fiber, and a high-fiber diet can help keep blood pressure down and reduce heart-disease risk.
How to eat it: Steam it or add it to your stir-fries, salads or omelets.
Serving size: 1 cup chopped
Calories: 31

Recipe: Spicy Roasted Broccoli
Yield: 8 servings
Ingredients
1 ¼ lb. broccoli, large stems trimmed and cut into 2-in. pieces (about 8 cups)
4 tablespoons olive oil, divided
½ teaspoon salt-free seasoning blend
¼ teaspoon freshly ground black pepper
4 cloves garlic, peeled and minced
¼ teaspoon crushed red-pepper flakes

Method Of Cooking:
Preheat oven to 450°F. In a large bowl, toss together the broccoli and 2 tablespoons olive oil. Sprinkle with salt and pepper. Transfer to a rimmed baking sheet and bake for 15 minutes. Meanwhile, mix together 2 tablespoons olive oil, garlic and red-pepper flakes. After the broccoli has cooked 15 minutes, drizzle the garlicky oil over the broccoli and shake the baking sheet to coat the broccoli. Return to the oven and continue baking about 8 to 10 more minutes, until the broccoli starts to brown. Serve hot.

Nutrition per serving (1 cup):
Calories: 86
Fat: 7 g (EPA 0 g, DHA 0 g, ALA 0 g)
Sodium: 24 mg
Carbohydrates: 5 g
Dietary fiber: 2 g
Sugars: 1 g
Protein: 2 g

Recipe excerpted from the upcoming Blood Pressure Down by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, May 2013). To learn more about this book, visit DrJanet.com

Healthy Food : Banana

Why they’re good for you: Bananas are high in potassium, which aids blood pressure and is critical for the proper function of the muscular and digestive systems. They’re also high in fiber, which means they’ll keep you fuller for longer.
How to eat them: Bananas are a great to-go food. Add a dollop of peanut butter for a sweet and savory snack. Sliced bananas are a great breakfast staple for cereals, yogurts and smoothies.
Serving size: 1 small banana
Calories: 90

Recipe: Chocolate Smoothie with Avocado and Banana
Yield: 2 servings
Ingredients
2 cups vanilla soy milk
½ avocado, pitted and peeled
1 medium banana, peeled
¼ cup unsweetened cocoa powder
2 individual packets Splenda

Method Of Cooking:
Place all ingredients in a blender and process until smooth. Serve immediately.

Nutrition per serving (12 oz.):
Calories: 252
Fat: 12 g
Sodium: 102 mg
Carbohydrates: 33 g
Dietary fiber: 8 g
Sugars: 8 g
Protein: 11 g
Recipe excerpted from the upcoming Blood Pressure Down by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, May 2013). To learn more about this book, visit DrJanet.com

Healthy Food : Blueberries

Why they’re good for you: Berries’ vibrant, deep colors mean they’re high in antioxidant compounds. Blueberries are especially high in heart-protective carotenoids and flavonoids, and they encourage heart, memory and urinary-tract health. They also contain high levels of vitamins C and E.
How to eat them: Add berries to your cereal or yogurt or blend them into smoothies.
Serving size: 1 cup
Calories: 84

Recipe: Blueberry Flax Muffins
Yield: 12 servings
Ingredients
¾ cup oat bran
1 cup light soy milk
¼ cup egg substitute (such as Eggbeaters)
¾ cup unsweetened applesauce
¼ cup canola oil
½ cup raisins
1 cup frozen blueberries (unsweetened, slightly thawed)
½ cup sugar
½ cup all-purpose flour
½ cup whole-wheat flour
½ cup ground flaxseeds
½ cup brown sugar, packed
1 teaspoon baking soda
¼ teaspoon cinnamon
Margarine with plant sterols (optional)

Method Of Cooking:
Preheat oven to 425°F. Spray a 12-cup muffin tin with nonstick cooking spray. Combine first six ingredients in a large mixing bowl. Fold in blueberries, gently stirring until coated. In a separate bowl, mix remaining ingredients. Combine both mixtures together and stir until just blended. Fill muffin cups two-thirds full with batter and bake for 20 minutes or until golden brown. Serve with margarine, if desired.
Nutrition per serving (1 muffin):
Calories: 232
Fat: 7 g
Cholesterol: 0 mg
Sodium: 130 mg
Carbohydrates: 41 g
Dietary fiber: 4 g
Sugars: 25 g
Protein: 5 g

Recipe excerpted from Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, December 2006). To learn more about this book, visit DrJanet.com

Healthy Food : Apple

Why they’re good for you: Apples are high in fiber, specifically a soluble fiber called pectin, which targets and clears away LDL,  the bad cholesterol. Many of apples’ beneficial compounds are contained in the skin, including high levels of phytochemicals, which have antioxidant and anti-inflammatory properties. They’re “the perfect diet food too,” says Janet Brill, a registered dietitian and author of several books on nutrition. “They’re very portable, and my personal favorite, Fuji applies, are sweet enough to satisfy a sweet tooth.”
How to eat them: Raw, baked in muffins, dried or in applesauce
Serving size: 1 small apple
Calories: 77

Recipe: Oat-Apple-Flax Pancakes
Yield: 8 servings
Ingredients
1 cup old-fashioned oats
½ cup flour
1/3 cup ground flaxseeds
3 tablespoons sugar
1 tablespoon baking powder
½ teaspoon salt
¼ teaspoon cinnamon
¼ teaspoon nutmeg
3 egg whites, stiffly beaten
1 ¼ cup light soy milk
1 tablespoon canola oil
1 cup shredded apple

Method Of Cooking :
In a food processor, process oats into a fine flourlike consistency. In a large bowl, combine oat flour, flour, flaxseed, sugar, baking powder, salt, cinnamon and nutmeg. In a separate bowl, whisk egg whites until stiff and set aside. In a small bowl, mix together soy milk and oil and add to flour mixture. In a food processor, chop the apple into small pieces and add to flour mixture. Fold in egg mixture and stir all ingredients until just combined. On a hot griddle coated with canola oil, pour 1/3 cup of batter for each pancake and cook until bubbles appear. Flip pancake and cook until just brown. Serve warm and garnish with light margarine, pure maple syrup and chopped almonds if desired.

Nutrition per serving (approximately 3 pancakes):
Calories: 198
Fat: 5 g
Cholesterol: 0 mg
Sodium: 53 mg
Carbohydrates: 34 g
Dietary fiber: 5 g
Sugars: 7 g
Protein: 7 g

Recipe excerpted from Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, December 2006). To learn more about this book, visit DrJanet.com

Healthy Food : Walnut

Why they’re good for you: Nuts tend to be high in calories and fat, but the monosaturated fat in nuts is healthier than the saturated fat in meat and dairy products. And their high omega-3-fatty-acid levels make them a go-to for heart health. A recent study also found that walnuts carry some of the highest antioxidant content among all nuts.
How to eat them: Add walnuts to cereals, yogurt or breads. Remember, just a few pack plenty of calories.
Serving size: 1 oz. (14 halves)
Calories: 185

Recipe: Granny’s Apple-Walnut Granola
Yield: approximately 7 cups
Ingredients
4 cups old-fashioned oats
1 cup shredded coconut
1 cup chopped walnuts
¼ cup packed brown sugar
¼ cup vegetable oil
¼ cup honey
1 teaspoon ground cinnamon
1 teaspoon ground nutmeg
1 ½ teaspoons vanilla extract
1 cup dried apples

Method Of Cooking:
Preheat oven to 350°F. In a large bowl, combine oats, coconut and walnuts. In a saucepan, combine brown sugar, oil, honey, cinnamon and nutmeg. Bring to a boil. Remove from heat and stir in vanilla. Pour over oats mixture and toss to coat. Spread on a large baking sheet and bake at 350°F for 15 to 20 min. Open oven and stir granola every 5 minutes to brown evenly. Cool slightly and stir in dried apples. Store in airtight container.

Nutrition per serving (½ cup):
Calories: 341
Fat: 15 g
Sodium: 24 mg
Carbohydrates: 45 g
Dietary fiber: 6g
Protein: 9 g

Recipe from Sharon Palmer, R.D., author of The Plant-Powered Diet

Healthy Food : Pumpkin

Why it’s good for you: Pumpkin is a low-calorie vegetable that’s high in fiber and vitamin A. “Its orange color is a dead giveaway of its high amount of beta carotene, which helps prevent heart disease,” says Brill. “It’s also so versatile for cooking.”
How to eat it: There’s no need to cook your jack-o-lantern; canned pumpkin is an easy and accessible grocery-store staple.
Serving size: 1 cup, from canned
Calories: 83

Recipe: Pumpkin Oatmeal with Yogurt and Raisins
Yield: 4 servings
Ingredients
1 ½ cups water
½ teaspoon ground cinnamon
1 cup quick-cooking steel-cut oats
½ cup canned pumpkin puree
¼ cup raisins
1 tablespoon molasses
½ cup sugar-free vanilla yogurt
4 tablespoons chopped walnuts, divided

Method of Cooking :
In an 8-cup microwave-safe dish, stir together the water, cinnamon and oats. Cook in the microwave on high power for 4 to 5 minutes or until most of the liquid is absorbed. Remove from the microwave and stir in the pumpkin puree, raisins and molasses. Spoon into 4 bowls and top each with 2 tablespoons yogurt and 1 tablespoon chopped walnuts. Serve immediately.

Nutrition per serving:
Calories: 188
Fat: 6 g
Sodium: 23 mg
Carbohydrates: 30 g
Dietary fiber: 4 g
Sugars: 12 g
Protein: 6 g

Recipe excerpted from the upcoming Blood Pressure Down by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, May 2013). To learn more about this book, visit DrJanet.com

Healthy Food : Salmon

Why it’s good for you: Salmon, especially wild salmon, is rich in vitamin D and omega-3 fatty acids, which will protect your heart. Research has found that omega-3s may also be associated with protecting against premature brain aging and memory loss.
How to eat it: Grill your salmon with lemon, garlic and a little soy sauce. If you have leftovers, refrigerate to put on top of a salad later.
Serving size: 3 oz.
Calories: 155

Recipe: Dr. Janet’s Easy Roasted Salmon
Yield: 4 servings
Ingredients
4 6-oz. wild salmon fillets
1 lemon, cut into 4 wedges
Freshly ground black pepper
¼ cup minced fresh dill (or one small bunch)
4 cloves garlic, peeled and minced

Method of Cooking :
Preheat oven to 400°F. Spray a glass baking dish with nonstick spray. Place the salmon fillets in the baking dish. Squeeze juice from one wedge of lemon over each fillet. Sprinkle the salmon with black pepper, chopped fresh dill and minced garlic. Bake until salmon is opaque in the center, about 20 to 22 minutes.

Nutrition per serving (1 fillet):
Calories: 251
Sodium: 78 mg
Fat: 11 g
Carbohydrates: 2 g
Dietary fiber: < 1
Sugars: < 1
Protein: 34 g

Recipe excerpted from the upcoming Blood Pressure Down by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, May 2013). To learn more about this book, visit DrJanet.com

Healthy Food : Kale

Why it’s good for you: Kale is a member of the cancer-fighting cruciferous family of vegetables and is full of fiber and antioxidants. It’s also rich in vitamin K, which aids in blood clotting and cell growth. Its textured leaves make it a tasty addition to any salad.
How to eat it: Bake your kale with a little extra-virgin olive oil and sea salt for a tasty potato-chip alternative. Kale is also a delicious addition to a vegetable-based soup.
Serving size: 1 cup cooked or 1 cup raw 
Calories: 34-36

Recipe: Savory Shiitake and Kale Bowl with Brown Rice
Yield: 4 servings

Ingredients
2 cups cooked brown rice
1 tablespoon extra-virgin olive oil
1 onion, chopped
2 garlic cloves, minced
2 tablespoons reduced-sodium soy sauce
1 tablespoon sesame seeds
½ teaspoon wasabi paste
½ teaspoon red-pepper flakes
1 cup sliced shiitake mushrooms
7 oz. firm tofu (roughly half of a standard 16-oz. package), drained and cubed
4 cups packed chopped kale (about 1 bunch)

Method of Cooking :
Cook rice according to package directions. Heat the olive oil in a large skillet or wok. Add the onion and garlic and sauté for 3 minutes. Add the soy sauce, sesame seeds, wasabi paste, red-pepper flakes, mushrooms and tofu and stir well. Sauté for an additional 5 minutes. Stir in  1/3 cup water and the kale and sauté about 4 minutes, until the kale is slightly wilted and crisp-tender. Spoon ½ cup cooked rice into each of four individual bowls and top with about 1 ½ cups shiitake-kale mixture.

Nutrition per serving:
Calories: 320
Carbohydrates: 54 g
Protein: 12 g
Fat: 7 g
Sodium: 304 mg
Fiber: 4 g

Recipe from Sharon Palmer, author of The Plant-Powered Diet

Healthy Food : Black Beans

Why they’re good for you: Legumes are cheap and easy to cook, which makes them a staple in many people’s diets. They’re also high in protein, making them a popular meat substitute among vegetarians, and they’re packed with fiber, so they help you stay full and energized. Black beans even have a small amount of omega-3 fatty acids, which boost heart health. “Black beans are high in the powerful phytochemical anthocyanins — the same ones found in blueberries. Studies indicate the darker the bean, the higher it may be in antioxidants,” says Sharon Palmer, a registered dietitian and the author of The Plant-Powered Diet.
How to eat them: Black beans are great in Southwestern-inspired dishes like burritos and black-bean burgers. Add them to your salad for an extra protein kick.
Serving size: ½ cup, cooked
Calories: 114

Recipe: Southwestern Black Bean Quinoa Salad
Yield: 6 servings
Ingredients
1 15-oz. can black beans, no salt added, rinsed and drained
1 cup quinoa, cooked according to package directions
1 cup frozen corn
1 small red bell pepper, chopped
1 cup chopped fresh mango
¼ cup chopped red onion
½ cup fresh cilantro, chopped (or 2 teaspoons dried, if fresh is not available)
1 small fresh jalapeño pepper, seeded and finely diced
1 lemon, juiced
1 ½ tablespoons extra-virgin olive oil
2 cloves garlic, minced
½ teaspoon cumin
½ teaspoon chili powder
¼ teaspoon turmeric

Method of Cooking:
Mix beans, quinoa, corn, pepper, mango, onion, cilantro and jalapeño together in a mixing bowl. In a small bowl, whisk lemon juice, olive oil, garlic, cumin, chili powder and turmeric together. Toss into salad mixture and chill until serving time.

Nutrition per serving (about 1 cup):
Calories: 201
Fat: 5 g
Sodium: 9 mg
Carbohydrates: 36 g
Fiber: 8 g
Protein: 8 g

Recipe excerpted from The Plant-Powered Diet: The Lifelong Eating Plan for Achieving Optimal Health, Beginning Today by Sharon Palmer, R.D. (The Experiment, 2012)