The 200 SuperFoods That Will Save Your Life by Deborah Klein Page A
Authors: Deborah Klein
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flour disappears. Gently fold in the berries.
⢠Spoon the batter into muffin cups, filling each cup to the top. (The strawberries will shrink in baking, so the muffins wonât overflow.) Bake for 25 minutes, or until a toothpick comes out clean. Remove the muffins from the pan, and cool them on a wire rack. Serve warm.
⢠NOTE You can freeze these muffins in plastic zipper bags. Reheat frozen muffins in the oven at 350°F for 10 minutes.
⢠VARIATION For a low-fat variation, use ¼ cup of unsweetened applesauce instead of margarine.
YIELD 12 muffins
NUTRITION ANALYSIS PER SERVING 177.4 calories, 29.2 g carbohydrate, 4.1 g protein, 4.9 g fat, 1 g dietary fiber
39 Tangerines
Benefits
Like other members of the citrus family, especially the oranges that they most resemble, tangerines are full of vitamin C and a great source of beta-carotene. They also provide potassium, magnesium, and many B vitamins, including B 1 , B 2 , B 6 , folic acid, and pantothenic acid. Tangerines have the highest concentration of pectin, a soluble fiber helpful in reducing cholesterol, among the commonly eaten citrus fruits. They also contain lutein, which may help prevent macular degeneration, and hesperidin, which helps keep blood vessels healthy and has shown potential for fighting osteoporosis.
NUTRITIONAL COMPOSITION One medium raw tangerine provides 37 calories, 9.4 g carbohydrate, 0.5 g protein, 0.2 g fat, 1.9 g dietary fiber, 773 IU vitamin A, 26 mg vitamin C, 17 mcg folic acid, 132 mg potassium, 1 mg sodium, 8 mg phosphorus, 12 mg calcium, and 10 mg magnesium.
Bringing It Home
Tangerines, clementines, and tangelos are all types of mandarin oranges. Although the season for classic tangerines may be limited to December and January, there are similar fruits available nearly all fall and winter.
Tangerines should have glossy, rich orange skins, though a few green patches are acceptable. They will keep in the refrigerator for about a week. There is no reliable way to predict which tangerines will have many seeds and which will have only a few.
Because they are easy to peel and divide into sections, tangerines are a quick snack. Adding tangerines to salads, fruit cups, and even salsas served with fish or chicken is a quick and easy way to include more citrus fruit in your meals. Be sure to remove the seeds.
Livit Recipe
Citrus Salmon
2 teaspoons non-hydrogenated margarine
2 scallions, thinly sliced (about ¼ cup)
½ teaspoon minced fresh ginger
½ teaspoon reduced-sodium soy sauce
Cooking oil spray
2 boneless salmon fillets, 5 to 6 ounces each, with skin removed
3 medium tangerines, peeled and sectioned (about 1 cup), with seeds removed
Italian parsley, chopped, as garnish
⢠Preheat oven to 350°F.
⢠Melt the margarine in a small pan, then remove from heat. Add the scallions, ginger, and soy sauce to the melted margarine and stir to make a sauce. Set aside.
⢠Spray a 9â à 13â baking pan lightly with oil. Put the salmon fillets in the pan. Arrange the tangerine sections on the fillets. Pour the sauce over the salmon and tangerines. Cover pan loosely with foil. Bake for 20 minutes, or until the salmon is opaque and cooked through.
⢠Garnish with parsley and serve hot.
YIELD 2 servings
NUTRITION ANALYSIS PER SERVING 378 calories, 15.3 g carbohydrate, 40.8 g protein, 16.7 g fat, 3.3 g dietary fiber
40 Watermelon
Benefits
Vietnamese legend says that the watermelon originated there in answer to the prayer of an exiled prince. But this fruit is so easy to love that it has been cultivated wherever it has traveledâwatermelon seeds were found in Tutankhamenâs tomb, North African traders brought it to Europe by the 13th century, and it appears to have been adopted by Native Americans early in the history of their contact with Europeans.
As captured in its name, watermelon is mostly waterâmaking it a refreshing treat and a somewhat portable source of hydration.
⢠Spoon the batter into muffin cups, filling each cup to the top. (The strawberries will shrink in baking, so the muffins wonât overflow.) Bake for 25 minutes, or until a toothpick comes out clean. Remove the muffins from the pan, and cool them on a wire rack. Serve warm.
⢠NOTE You can freeze these muffins in plastic zipper bags. Reheat frozen muffins in the oven at 350°F for 10 minutes.
⢠VARIATION For a low-fat variation, use ¼ cup of unsweetened applesauce instead of margarine.
YIELD 12 muffins
NUTRITION ANALYSIS PER SERVING 177.4 calories, 29.2 g carbohydrate, 4.1 g protein, 4.9 g fat, 1 g dietary fiber
39 Tangerines
Benefits
Like other members of the citrus family, especially the oranges that they most resemble, tangerines are full of vitamin C and a great source of beta-carotene. They also provide potassium, magnesium, and many B vitamins, including B 1 , B 2 , B 6 , folic acid, and pantothenic acid. Tangerines have the highest concentration of pectin, a soluble fiber helpful in reducing cholesterol, among the commonly eaten citrus fruits. They also contain lutein, which may help prevent macular degeneration, and hesperidin, which helps keep blood vessels healthy and has shown potential for fighting osteoporosis.
NUTRITIONAL COMPOSITION One medium raw tangerine provides 37 calories, 9.4 g carbohydrate, 0.5 g protein, 0.2 g fat, 1.9 g dietary fiber, 773 IU vitamin A, 26 mg vitamin C, 17 mcg folic acid, 132 mg potassium, 1 mg sodium, 8 mg phosphorus, 12 mg calcium, and 10 mg magnesium.
Bringing It Home
Tangerines, clementines, and tangelos are all types of mandarin oranges. Although the season for classic tangerines may be limited to December and January, there are similar fruits available nearly all fall and winter.
Tangerines should have glossy, rich orange skins, though a few green patches are acceptable. They will keep in the refrigerator for about a week. There is no reliable way to predict which tangerines will have many seeds and which will have only a few.
Because they are easy to peel and divide into sections, tangerines are a quick snack. Adding tangerines to salads, fruit cups, and even salsas served with fish or chicken is a quick and easy way to include more citrus fruit in your meals. Be sure to remove the seeds.
Livit Recipe
Citrus Salmon
2 teaspoons non-hydrogenated margarine
2 scallions, thinly sliced (about ¼ cup)
½ teaspoon minced fresh ginger
½ teaspoon reduced-sodium soy sauce
Cooking oil spray
2 boneless salmon fillets, 5 to 6 ounces each, with skin removed
3 medium tangerines, peeled and sectioned (about 1 cup), with seeds removed
Italian parsley, chopped, as garnish
⢠Preheat oven to 350°F.
⢠Melt the margarine in a small pan, then remove from heat. Add the scallions, ginger, and soy sauce to the melted margarine and stir to make a sauce. Set aside.
⢠Spray a 9â à 13â baking pan lightly with oil. Put the salmon fillets in the pan. Arrange the tangerine sections on the fillets. Pour the sauce over the salmon and tangerines. Cover pan loosely with foil. Bake for 20 minutes, or until the salmon is opaque and cooked through.
⢠Garnish with parsley and serve hot.
YIELD 2 servings
NUTRITION ANALYSIS PER SERVING 378 calories, 15.3 g carbohydrate, 40.8 g protein, 16.7 g fat, 3.3 g dietary fiber
40 Watermelon
Benefits
Vietnamese legend says that the watermelon originated there in answer to the prayer of an exiled prince. But this fruit is so easy to love that it has been cultivated wherever it has traveledâwatermelon seeds were found in Tutankhamenâs tomb, North African traders brought it to Europe by the 13th century, and it appears to have been adopted by Native Americans early in the history of their contact with Europeans.
As captured in its name, watermelon is mostly waterâmaking it a refreshing treat and a somewhat portable source of hydration.
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