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Cocina y Vinos
Eat Well/Live Well

Eat Well/Live Well

Eat Well/Live Well

Eating from a variety of plant-based foods makes our bodies function more efficiently. We feel great and look radiant, plus behind the scenes, our bodies are set to protect us against disease and long-term illnesses. The pigments that give fresh produce its color are called phytochemicals. Each color offers a unique set of health benefits, so it's important to consume fruits and veggies from each group for optimal health. Inside this bookazine, you will find healthy breakfasts, lunches, dinners and desserts--red, green, orange, purple and white--so you can pick and choose a rainbow meal plan that suits you best.

País:
United States
Idioma:
English
Editor:
Heinrich Bauer Publishing, L. P.
Periodicidad:
One-off
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1 min.
the color code to better health!

Eating from a variety of plant-based foods makes our bodies function more efficiently. We feel great and look radiant, plus behind the scenes, our bodies are set to protect us against disease and long-term illnesses. The pigments that give fresh produce its color are called phytochemicals. Each color offers a unique set of health benefits, so it’s important to consume fruits and veggies from each group for optimal health. Inside this issue, you will find healthy breakfasts, lunches, dinners and desserts—red, green, orange, purple and white—so you can pick and choose a rainbow meal plan that suits you best.…

3 min.
eat well by color

What we choose to fuel our bodies with not only affects our weight, but our whole well-being. A good diet can be transformative: It can make us feel mentally alert, helps our bodies function more efficiently and protects us from the onset of chronic disease. Most of us are fortunate that obtaining a supply of diverse, fresh food is rarely an issue. If anything, we are in more danger of harming ourselves from overconsumption, especially of the wrong types of food. Our grocery stores are filled with many highly processed man-made foods—limiting these in our diet is the key to good health. Keeping a stable healthy weight is the frontline defense against a host of illnesses. Another upside of maintaining a good diet is that weight tends to be stable. Plus,…

15 min.
red

HARISSA BEEF TENDERLOIN WITH ALMONDS & POMEGRANATE active time 30 minutes start to finish 40 minutes + standing serves 4 1 beef tenderloin (1½ pounds)1 tablespoon olive oil2 tablespoons almonds, roasted, chopped coarsely¼ cup pomegranate seeds2 tablespoons mixed micro radish leaves or red garnet amaranth microgreens HARISSA PASTE ½ teaspoon cumin seeds½ teaspoon coriander seeds4 fresh long red chiles, chopped2 cloves garlic, chopped1 piece fresh ginger (¾ inch), peeled, grated2 tablespoons olive oil1 tablespoon lemon juice POMEGRANATE MOLASSES DRESSING ¼ cup lemon juice2 tablespoons pomegranate molasses (see tip on page 88)1 tablespoon olive oil 1. Preheat oven to 400°F. 2. Make Harissa Paste. 3. Trim any silver skin or fat from beef. Coat beef in Harissa Paste. Heat oil in a large nonstick frying pan over medium-high heat; cook tenderloin, turning, for 3 minutes or until browned all over. Transfer to…

11 min.
tomatoes

The recipes in this chapter focus on red tomatoes, from large meaty heirlooms, to sweet teardrop types. Nutritionallly, yellow tomatoes top their red cousins in several areas, with almost double the iron, zinc, niacin and folate. Green heirloom tomatoes also stack up well next to reds, with more vitamin C and calcium, and many similar nutrients, but green tomatoes are significantly higher in tomatine, which may fight breast, colon, stomach and liver cancer cells. However, red and orange tomatoes, but not yellow and green, contain the carotenoid lycopene, an antioxidant that gives them their red color. Red tomatoes have more fiber, vitamin C and vitamin A than yellow tomatoes. Vitamin A protects our eyes. Although cooking tomatoes reduces the vitamin C content, it helps with lycopene absorption. Tomato paste is a…

10 min.
green

FRIED BRUSSELS SPROUTS WITH BLUE CHEESE YOGURT active time 35 minutes start to finish 35 minutes serves 4 as a starter ½ cup plain Greek yogurt2½ ounces blue cheese, crumbled½ teaspoon whole grain mustard½ teaspoon honey1 teaspoon lime zest2 teaspoons finely chopped fresh chives2 teaspoons finely chopped fresh mintRice bran oil, for shallow-frying2 pounds brussels sprouts, trimmed, halved 1. Process yogurt, blue cheese, mustard and honey until smooth. Transfer to a bowl; season to taste. 2. Combine zest and herbs in a small bowl; season. 3. Heat oil in a medium frying-pan over medium-high heat; shallow-fry sprouts, in batches, for 2 minutes or until golden but still green. Drain on paper towel. 4. Place sprouts in a large bowl; sprinkle with herb mixture, then toss to combine. Serve sprouts with blue cheese yogurt for dipping. tips If you prefer less…

13 min.
kale

Kale is one of the most nutritious veggies, and it is particularly rich in carotenoids. The carotenoids in kale can be converted to vitamin A in the body. It is also one of the best sources of other carotenoids, lutein and zeaxanthin, these are known for the essential role they play in eye health. Kale contains impressive amounts of vitamin C, vitamin K, vitamin B6, calcium, potassium, copper and manganese, and supplies good levels of several B group vitamins, including, folate, iron, magnesium and phosphorus. With such a spectrum of nutrients, it’s no wonder kale is the darling of the health set. Kale and other cruciferous vegetables (broccoli, brussels sprouts, cabbage and cauliflower) contain compounds called thiocyanates which can interfere with the body’s ability to absorb iodine. People with thyroid problems…