The Functional Foodie , livre ebook

The Functional Foodie
50 Powerhouse Ingredients Go Gourmet
A YN N IX AND A NDI P HILLIPS
The information contained in this book is based upon the research and personal and professional experiences of the authors. It is not intended as a substitute for consulting with your physician or other healthcare provider. Any attempt to diagnose and treat an illness should be done under the direction of a healthcare professional. The ingredients featured in this book are not intended to be used as a treatment for any disease.
The publisher does not advocate the use of any particular healthcare protocol but believes the information in this book should be available to the public. The publisher and authors are not responsible for any adverse effects or consequences resulting from the use of the suggestions, preparations, or procedures discussed in this book. Should the reader have any questions concerning the appropriateness of any procedures or preparation mentioned, the authors and the publisher strongly suggest consulting a professional healthcare advisor.
Basic Health Publications, Inc. 28812 Top of the World Drive Laguna Beach, CA 92651 949-715-7327 • www.basichealthpub.com
Library of Congress Cataloging-in-Publication Data
Nix, Ayn
The functional foodie : 50 powerhouse ingredients go gourmet / text by Ayn Nix ; recipes by Andi Phillips.
p. cm.
Includes bibliographical references and index. ISBN 978-1-59120-265-3
1. Functional foods. I. Phillips, Andi. II. Title. QP144.F85N59   2010 613.2—dc22    
2010030871
Copyright © 2010 by Ayn Nix and Andi Phillips
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written consent of the copyright owner.
Editor: Cheryl Hirsch Book design: Gary A. Rosenberg Cover design: Mike Stromberg Color photos: John Kelly • Black & white photos: Michael Sikov Food styling, color photos: Liesl Maggiore Cover art: Shutterstock
Printed in the United States of America
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Contents
Introduction
 
1. Agave Nectar
2. Almonds
3. Anchovies
4. Apples
5. Apricots
6. Arugula
7. Asparagus
8. Avocados
9. Bananas
10. Beets
11. Black Beans
12. Blueberries
13. Broccoli
14. Cabbage
15. Carrots
16. Cherries
17. Chili Peppers
18. Coffee
19. Cucumbers
20. Dark Chocolate
21. Dates
22. Fennel
23. Figs
24. Goji Berries
25. Grapefruit
26. Mangoes
27. Maple Syrup
28. Matcha
29. Millet
30. Miso
31. Oats
32. Olives
33. Onions
34. Oranges
35. Pineapple
36. Pomegranate
37. Pumpkin
38. Quinoa
39. Red Wine
40. Salmon
41. Sesame Seeds
42. Shiitake Mushrooms
43. Spinach
44. Strawberries
45. Sweet Potatoes
46. Tomatoes
47. Tuna
48. Turmeric
49. Watermelon
50. Yogurt
 
References
About the Authors
And now a word about my mom and dad … I love you.
—A NDI P HILLIPS
Introduction
T HERE IS A PERVASIVE BELIEF AMONG FOODIES and health nuts alike that eating healthfully means bravely stomaching wheat grass smoothies and suffering through bland plates of tasteless offerings possibly resembling Styrofoam. In other words, it’s an either/or proposition: eat healthfully and give up much of your enjoyment of food, or live the good life of sumptuous sauces, rich desserts, wine and the like (and possibly develop a bad case of gout or worse). This book will put an end to this way of thinking once and for all! These recipes feature fifty of the hottest functional foods and ingredients—all backed by research for their health-promoting benefits. Powerful phytochemicals that have shown promise to fight cancer, nutritional compounds that can lower blood pressure, anti-aging antioxidants that protect against free-radical damage, and much more can all be found within the pages of this book—and in these recipes, they are surprisingly delicious.

These dishes can be confidently served at a dinner party attended by your most discriminating foodie friends, or simply made part of an everyday plan to eat well. But they should not be thought of as part of any kind of “diet.” Rather, they are a way to take the best that nature has to offer and eat well—in every sense of the word. The bottom line is, these foods have medicinal properties, and maximizing their consumption every day can make you healthier. The ingredients have been chosen to maximize the nutritional potential and flavor of the dishes, and we want people to understand that they don’t have to go on some crazy eating plan in order to weave these phytochemical-rich, antioxidant-rich, heart-healthy foods into their diet.
Many functional foods are “ordinary,” everyday foods that science is discovering have some miraculous powers. Some are trendy new finds that many people are stumped by when it comes to how to prepare or enjoy. Some may surprise you—for example, in this book, chocolate is on a par with asparagus, and coffee is a health drink! In any case, you’ll find delicious recipes, plus easy tips to try when you don’t feel like cooking. Each recipe features a star ingredient and supporting ingredients that are wholesome and unprocessed. Most of the featured ingredients appear in more than one recipe, so flip through and try what you like. We sincerely hope you enjoy every bite.
Ayn Nix and Andi Phillips
(a.k.a. The Functional Foodies)
1. AGAVE NECTAR
Native Americans believed agave nectar could purify the body and soul. While we can’t promise this, we certainly believe it can do the body and soul some good—especially in this heavenly Cranberry-Chocolate Tart recipe. This natural sweetener is derived from the agave cactus, which thrives in the volcanic soils of southern Mexico and is also used to make tequila. Agave nectar (sometimes called agave syrup) is sweeter than honey and table sugar, but is much lower on the glycemic index. This means agave doesn’t stimulate digestive insulin secretion the way sugar does, which makes it a good sweetener choice even for diabetics. Agave also contains a beneficial fructan called inulin, and saponins, a type of phytochemical found in many plants, fruits, and vegetables that has been shown to have medicinal properties.
H EALTH B ENEFITS
Research shows compounds and nutrients found in agave may benefit:
Chronic fatigue syndrome (CFS): Magnesium is needed for the synthesis of adenosine triphosphate (ATP, a primary energy source for cells), and is often low in CFS sufferers.
Colorectal cancer: Saponins may slow growth of tumors and are associated with a reduced risk.
Constipation: Inulin acts as a natural laxative.
Digestive health: Inulin promotes gastrointestinal health by acting as a prebiotic (food) for probiotics—beneficial bacteria that help with digestion.
High cholesterol and triglycerides: Inulin appears to lower elevated cholesterol and triglyceride levels.
Immunity: Inulin shows promise in fighting infection.
Liver disease: Fructans have been found to lower triglycerides in the liver.
Osteoporosis: One ounce supplies 12 percent of the Daily Value of calcium, necessary for maintaining strong bones; inulin is also associated with bone health and possibly helps by increasing calcium absorption.
Type 2 diabetes: Agave is low-glycemic, so it won’t spike blood sugar.
Weight control and weight loss: Saponins reduce absorption of fat in the intestines, and fructans may promote weight loss (see Health Spotlight).
Wound healing: Agave contains antibacterial and anti-inflammatory compounds, which explains why ancient Aztecs used the sap topically, often mixed with salt, to treat wounds.

AGAVE NECTAR NUTRITION INFORMATION Serving Size 1 ounce agave nectar (about 1 tablespoon) Amount Per Serving Calories 19 Calories from fat 0   % Daily Value * Total Fat 0 grams 0% Saturated fat 0 gm 0% Trans fat 0 gm † Cholesterol 0 milligrams 0% Sodium 0 mg 0% Total Carbohydrate 5 gm 2% Dietary fiber 2 gm 7% Sugars 1 gm † Protein 0 gm 0% Vitamin A 0% Vitamin C 2% Calcium 12% Iron 3% Also contains:   Magnesium 4% Copper 2% Vitamin K 2% Manganese 1% Agave’s glycemic index (GI) ranking is only 27. In comparison, glucose has a GI of 100.
† Daily Value not established.
* Percent Daily Values are based on a 2,000-calorie diet.
HEALTH SPOT LIGHT
Double Duty for Diabetics
Diabetics not only benefit from agave’s lower sugar content but also from its fructan content. Obesity and type 2 diabetes are linked to modifications of fatty acid metabolism, leading to the accumulation of triglycerides in the liver. In a study published in the Journal of Nutrition , consumption of fructans was shown to promote weight loss and lower triglycerides in the liver.

Q UICK T IPS
As a general rule, substitute ¾ cup of agave syrup for every cup of sugar in recipes.
Agave dissolves easily in hot and cold drinks. Try it in smoothies and coffee, or on oatmeal.
Cranberry-Chocolate Tart
YIELD: 12 SERVINGS
Chocolate Short Crust
1 cup (2 sticks) unsalted organic butter
½ cup xylitol *
1 teaspoon vanilla extract
½ cup organic cocoa powder
1½ cups whole-wheat flour
Cranberry Filling
10 ounces frozen cranberries
½ cup fresh squeezed orange juice (about 2 oranges)
1¼ cups agave syrup
1 vanilla bean, split lengthwise
Zest from squeezed oranges (zest before juicing)
Ganache Filling
5 ounces unsweetened chocolate, finely chopped
4 ounces cream cheese, at room temperature
½ cup agave syrup
½ cup soymilk
Special Equipment
12-inch tart pan with removable bottom
Parchment paper
Pie weights
TO MAKE THE DOUGH: In the bowl of a stand mixer, cream the butter, xylitol, and vanilla until smooth. Stop the mixer and scrape down the sides of the bowl. Add the cocoa powder and flour. Mix the dough just enough to combine. It should be evenly brown and have a grainy appearance. Press the dough into the bottom and up the sides of a 12-i