25 Power Foods - Heart Protection and Blood Sugar stability

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25 Power Foods


Don't fill your diet with nutrient weaklings. For better health, go for these superstar foods instead.


Originally featured in:
Natural Health October, 2000
All foods are not created equal. Some are so good for you that they stand above the rest. Packed with nutrients, they have proven track records for keeping your immune system strong and fending off diseases. Food and nutrition experts helped us compile this guide to 25 of the best foods.

While you should try to eat as many of them as you can in a day, you may want to pay particular attention to certain foods, depending on your health concerns. We’ve marked which foods offer special benefits, such as heart protection and blood sugar stability. (See the Guide to Power Foods at right.) Then, to help you make these foods part of your diet, we’ve included simple, tasty ways to prepare each one.

Jump to these foods:
brazil nuts, broccoli, brown rice
chickpeas, flaxseeds, garlic
ginger, green tea, kale
mangoes, mushrooms, olive oil
papayas, red grapes, salmon
sea vegetables, sesame seeds, tempeh
tomatoes, whole wheat, yogurt

Almonds
Why They're Powerful

Almonds offer more health benefits than most other nuts. Although their fat content is relatively high, the fat can help lower your cholesterol because it’s mostly unsaturated. Almonds are one of the best sources of vitamin E, which protects you against high blood pressure and heart attacks, and they offer a good dose of the bone-building minerals calcium and magnesium, as well as of the mood-soothing B vitamins niacin and riboflavin.

Cooking Tips
Almond Milk: In a coffee grinder, finely grind 1/4 cup almonds. Place ground almonds in a blender with 1 cup water and purée for 2 minutes. Strain the liquid through a cheesecloth-lined sieve. Use it in desserts and on breakfast cereals. (Almond milk is also sold in natural food stores.)

Almond Pesto: In a food processor, combine 4 peeled garlic cloves, 1/4 cup slivered almonds, 2 cups basil leaves, and 1/4 cup extra-virgin olive oil. Process to make a smooth paste. Serve with pasta.

Apples
Why They're Powerful
They’re a good source of quercetin, a phytochemical that fights the free radicals that lead to heart disease and cancer. Unpeeled apples are also rich in fiber, which benefits digestion and lowers cholesterol by sweeping it out of your intestines. Because they contain fiber and fructose, a fruit sugar, apples have a low rating on the glycemic index, which means they keep blood sugar levels steady and hunger at bay longer than other fruits. But remember, says Elson Haas, M.D., a physician in San Rafael, Calif., and co-author of The False Fat Diet (Ballantine, 2000), “An organic apple a day keeps the doctor away.” He advises buying organic because most conventionally grown apples are coated with pesticides and wax.

Cooking Tips
Apple and Endive Salad: Dice 2 apples and mix them in a medium bowl with 3 stalks sliced celery, 6 cups torn endive, and 1/2 cup chopped walnuts. Toss with your favorite creamy dressing.

Baked Apples: Core 4 apples and place them in a baking pan. In a bowl, combine 1 cup apple juice, 1 tablespoon honey, juice of 1/2 lemon, 1/4 cup walnuts, and 1/4 cup raisins. Spoon the mixture into the apples. Sprinkle each with cinnamon. Bake uncovered at 375 degrees for 45 minutes.

Bell peppers
Why They're Powerful
Bell peppers are outstanding for their ability to boost your immune system and fight free-radical damage to your cells, helping you to fend off ailments such as cancer and heart disease. Green, yellow, and orange bell peppers are among the best vegetable sources of vitamin C, but red bell peppers are even better—they provide three times as much vitamin C as oranges. Bell peppers are also an excellent source of cancer-fighting beta carotene, but red peppers still rule, providing 20 times more than other peppers.

Cooking Tips
Gazpacho: Chop 1 red onion, 1 cucumber, 1 red and 1 green pepper, and 3 peeled, seeded tomatoes. Place in a large bowl. In a blender, place 2 peeled garlic cloves, 1 jalapeño, 2 cups tomato juice, 2 tablespoons extra-virgin olive oil, and salt and pepper to taste. Purée until smooth. Add purée to vegetables and stir. Garnish with diced avocado.

Stuffed Peppers: Remove tops, cores, and seeds of 4 bell peppers. Fill each pepper with ß cup cooked quinoa seasoned with oregano and basil. Bake at 350 degrees for 45 minutes. Top with warm tomato sauce.

Berries
Why They're Powerful
They’re sources of lycopene and ellagic acid, phytochemicals that prevent the cell damage that may lead to cancer. Blackberries are one of the few fruits that contain heart-protective vitamin E, and one cup of raspberries supplies a third of your daily requirement of fiber, which benefits digestion. Berries also strengthen blood vessels, protecting eyesight and reducing heart disease risk, says registered dietitian Molly Siple, R.D., of Los Angeles, author of Healing Foods for Dummies (IDG Books, 1999).

Cooking Tips
Berry Banana Fruit Salad: Combine 1/2 cup each strawberries, raspberries, and blueberries with 1 thinly sliced banana. Mix with juice of 1/2 lemon. Top with a scoop of lowfat vanilla frozen yogurt.

Mixed Greens with Berries and Pears: In a large bowl, combine 2 cups each of torn spinach, Boston lettuce, and curly endive with 1 cup raspberries and 2 cups sliced ripe pear. Toss with oil and vinegar.

Brazil nuts
Why They're Powerful
They’re among the best sources of selenium, an important cancer-fighting mineral that also protects your heart. They’re so beneficial that Siple says you should “take two Brazil nuts a day like you would a supplement.” That serving provides roughly 150 mcg of selenium. Brazil nuts also benefit your heart because they’re rich in vitamin E.

Cooking Tips
Nutty Breakfast: Chop 2 Brazil nuts. Add to cereal or mix into pancake batter.

Roasted Brazil Nut Mix: Combine 2 cups Brazil nuts with 1 cup cashews in a medium bowl. In a small bowl, combine 1/4 cup maple syrup, 1/2 teaspoon cinnamon, and 1/4 teaspoon nutmeg, and add to the nut mixture. Stir well. Spread nuts on a cookie sheet. Roast at 400 degrees for 10 minutes.



Broccoli
Why It’s Powerful
Broccoli contains sulforophane, a phytochemical that may prevent the growth of cancerous tumors. A study at the University of Utah Medical School in Salt Lake City found that lutein, a powerful vision-protecting antioxidant found in broccoli, may also reduce the risk of colon cancer. This cruciferous plant is also rich in folate, fiber, beta carotene, and vitamin C, all of which help prevent heart disease.

Cooking Tips
Broccoli Stir-Fry: Chop 1 cup each of broccoli, carrots, snap peas, and red peppers into 1-inch pieces. Heat 2 tablespoons peanut oil in a wok over medium-high heat. Add veggies and stir frequently until crisp-tender. Season with lemon pepper.

Garlicky Broccoli with Penne: Sauté 1 pound chopped broccoli and 4 minced garlic cloves in 1 tablespoon extra-virgin olive oil over medium-high heat until the broccoli turns bright green. Toss with 8 ounces cooked penne pasta.

Brown rice
Why It’s Powerful
Whole-grain brown rice helps balance blood sugar because it falls in the middle of the glycemic index and contains fiber (which also benefits your digestion). It provides a good dose of the bone-building minerals magnesium and phosphorus, as well as mood-enhancing B vitamins. In fact, Haas considers brown rice the perfect complex carbohydrate; it’s less allergenic than wheat and a good source of the minerals selenium and zinc.

Cooking Tips
Black Bean Salad with Rice: Toss 1 cup cooked brown rice with 1 cup drained canned black beans. Add 1 cup chopped red and green bell peppers, 1 chopped serrano chile, 2 tablespoons chopped cilantro, and 2 sliced scallions. Toss with juice of 1/2 lime and 1 tablespoon extra-virgin olive oil.

Rice with Spinach: Heat 2 tablespoons olive oil in a saucepan. Sauté 2 minced garlic cloves, 1 diced red bell pepper, 1 minced jalapeño, and 1/4 cup diced onion until tender. Add 2 cups water and 1 cup brown rice; cover and simmer over medium heat for 45 minutes. Stir in 1 1/2 cups chopped fresh spinach until wilted. Season with dried oregano or basil.

Chickpeas
Why They're Powerful
One of the most easy-to-digest beans, chickpeas (also known as garbanzo beans) provide more vitamin C and nearly double the iron of other legumes, and are a source of the bone-building minerals calcium, magnesium, and potassium. All legumes are well-known for fighting disease. A new study from Tulane University in New Orleans found that people who eat beans at least four times a week have a 19 percent lower risk of heart disease than those who eat them once a week.

Cooking Tips
Chickpea Sauté: In a large pan, heat 2 tablespoons olive oil over medium heat. Add 1 chopped onion and 2 cloves minced garlic. Cook, stirring, until browned. Add a pinch each of cumin, cayenne, coriander, salt, and pepper. Add a 15-ounce can of drained chickpeas. Cook until heated through. Drizzle with 1 teaspoon extra-virgin olive oil and 1 tablespoon chopped Italian parsley. Serve with rice.

Hummus: Combine a 15-ounce can of drained chickpeas (reserve liquid) with 2 tablespoons tahini (sesame seed paste), 2 tablespoons extra-virgin olive oil, 2 peeled garlic cloves, juice of 1 lemon, and 1/2 teaspoon cumin in the bowl of a food processor. Purée, adding reserved liquid until smooth. Use as a sandwich spread.

Flaxseeds
Why They're Powerful
The tiny brown flaxseed is rich in fiber, which lowers cholesterol, prevents constipation, and keeps blood sugar levels steady. And whole flaxseeds contain lignans, phytochemicals that may protect against cancer. Flaxseeds and their oil are among the best sources of omega-3 fatty acids, which may reduce your risk of heart disease. The omega-3s in flaxseeds also ease inflammation and improve mood.

Pulverize flaxseeds in a clean coffee grinder before eating them; otherwise, they’ll pass through your body undigested because the hulls are so tough. (Don’t worry; the beneficial lignans will remain.) Store seeds in the refrigerator, and grind them in small quantities because they go rancid quickly. The oil must also be refrigerated. Never heat it; this changes its chemical composition.


Cooking Tips
Egg Substitute: Combine 1 tablespoon ground flaxseeds with 3 tablespoons water. Use the mixture in place of 1 egg in baked goods such as cookies.

Flax Topper: Sprinkle ground flaxseeds on oatmeal, yogurt, or salads.

Garlic
Why It’s Powerful
This superfood promotes circulation and lowers cholesterol. It also contains sulfur compounds that may prevent cancer-cell growth. The Iowa Women’s Study of 41,837 women found in 1994 that those who ate garlic frequently were 30 percent less likely to develop colon cancer.

Some experts say that it’s important to eat garlic raw, but this can be tough on your stomach. If you do cook it, chop it and let it sit for 15 minutes, then add it to dishes toward the end of their cooking time.

Cooking Tips
Garlic Vinaigrette: Whisk 1/4 cup extra-virgin olive oil and 1/4 cup white wine vinegar in a small bowl with 2 crushed garlic cloves, 1 tablespoon Dijon mustard, 1 tablespoon honey, and salt and pepper to taste.

Roasted Potatoes with Garlic: Boil 1 pound unpeeled red potatoes until tender. Cut into 1-inch cubes. Toss in a baking pan with 2 tablespoons extra-virgin olive oil, 1 tablespoon chopped rosemary, and salt and pepper. Roast at 425 degrees for 30 minutes, until potatoes are crisp. Toss with 2 minced garlic cloves and bake for 5 more minutes.

Ginger
Why It’s Powerful
This rhizome (or underground stem) is famous for its effect on nausea. Research shows that it can relieve motion sickness, morning sickness, and the nausea caused by anesthesia. Ginger also contains a compound called gingerol that may lower blood pressure and increase circulation. Use the fresh herb to season food, and try candied ginger and ginger tea to quell nausea.

Cooking Tips
Ginger-Lemon Dressing: Mix 1 tablespoon grated ginger with 2 tablespoons lemon juice, 3 tablespoons extra-virgin olive oil, and 1 tablespoon walnut oil. Use on salads.

Ginger Marinade: Mix 2 tablespoons chopped ginger, 2 tablespoons lemon juice, 2 tablespoons soy sauce, 1 tablespoon chopped cilantro, 1 tablespoon minced onion, and 3 tablespoons extra-virgin olive oil. Use as a sauce for steamed tofu.

Green tea
Why It’s Powerful
Green tea is rich in polyphenols, strong phytochemicals that fight free radicals, preventing ailments such as heart disease and cancer. In addition, new research suggests that polyphenols may stimulate weight loss by boosting your metabolism. Green tea comes from the same plant as black tea, but it’s lightly steamed instead of fermented, which preserves its powerful constituents.

Cooking Tips
Hot Tea: Pour 2 cups of water, brought just to a boil, over 1 teaspoon green tea leaves and steep. Drink quickly, before the yellowish-green tea turns brown (which means that the polyphenols are inactive).

Iced Green Tea: Icing green tea may reduce its benefits, but it’s still healthful. Bring 2 cups of water just to a boil. Let cool for 5 minutes, then pour it over 1 teaspoon green tea and 1 peppermint tea bag. Steep, then strain and add juice of 1/2 orange. Sweeten with honey. Serve over ice.

Kale
Why It’s Powerful
This anti-cancer food provides all three of the vitamin antioxidants: beta carotene, C, and E. And it offers more beta carotene and vitamin C than other greens such as collards and Swiss chard. In fact, a study at the Human Nutrition Research Center on Aging at Tufts University in Boston determined that kale offers more antioxidant power than any other vegetable. It’s a rich source of folate—which helps prevent heart disease—and of calcium and magnesium, two minerals important for strong bones. It also contains lutein, an antioxidant that protects against macular degeneration.

Cooking Tips
Kale with Cranberries: In a skillet, sauté 1 cup chopped Vidalia onion in 1 teaspoon extra-virgin olive oil over medium heat. Add 4 cups chopped kale and 1/2 teaspoon salt. Stir and cover. When greens wilt, add 1 cup dried cranberries. Serve over brown rice.

Seasoned Kale: Sauté 3 minced garlic cloves and 1 minced onion in 2 tablespoons extra-virgin olive oil over medium heat. Add 4 cups chopped kale, cover, and steam until kale is tender. Season with salt and pepper, and toss with 8 ounces cooked pasta.

Mangoes
Why They're Powerful
The mango is the single best fruit source of cancer-fighting carotenoids—it offers more beta carotene (one of the carotenoids) than either apricots or cantaloupe. Mangoes are also rich in the antioxidant vitamins C and E. One mango contains 7 g of digestion-helping fiber, and much of this is soluble fiber, which keeps cholesterol low. As a bonus, the fruit is becoming more economical, says Suzanne Havala, R.D., of Chapel Hill, N.C., registered dietitian and author of The Natural Kitchen (Berkeley Books, 2000). “Mangoes used to be $3 or $4 a piece, but now that they’re being produced in the United States, they’re often three for $1.”

Cooking Tips
Mango Salsa: Combine 1 diced mango, 2 diced tomatoes, 1 diced red bell pepper, 1 diced jalapeño, 2 tablespoons chopped cilantro, and 3 tablespoons lime juice. Season with salt and pepper to taste. Serve over black beans.

Mango Smoothie: In a blender, combine 2 chopped mangoes, 2 cups soymilk, 1/2 cup lowfat yogurt, and 4 ice cubes. Blend well.


Mushrooms
Why They're Powerful
Asian mushrooms such as shiitake and maitake have traditionally been eaten to increase longevity. Studies suggest that compounds in maitakes and shiitakes have anti-cancer, antiviral, and immune-boosting effects. Maitakes appear to prevent tumor growth in animals, and shiitakes contain eritadenine, a substance that lowers cholesterol levels. Other mushroom varieties, such as portobellos, have healing properties, too. They’re a source of mood-soothing B vitamins, and they’re also rich in copper, protein, and fiber. It’s important to cook mushrooms before eating them to destroy the small amount of natural carcinogens they contain.

Cooking Tips
Grilled Portobellos: Remove stems from 4 portobellos. Make a marinade with 1/4 cup extra-virgin olive oil, 3 tablespoons balsamic vinegar, 1 teaspoon kosher salt, and freshly ground pepper to taste. With a pastry brush, apply the marinade to both sides of the mushrooms. Grill over medium-high heat until tender. Serve as a side dish or in a sandwich.

Mushroom Sauté: In a medium nonstick pan, heat 2 teaspoons extra-virgin olive oil over medium heat. Add 1 tablespoon each minced garlic and onion and sauté. Add 4 cups of sliced shiitake caps (or other mushrooms). Cook until golden brown. Serve over brown rice.

Olive oil
Why It’s Powerful
One of the healthiest vegetable oils, olive oil is central to the heart-healthy Mediterranean diet. It’s rich in monounsaturated fat, which causes less hardening of the arteries than other fats, and it contains polyphenols, potent antioxidants that may lower blood pressure. A recent Spanish study found that rats who ate food with olive oil had a lower rate of colon cancer than rats who ate a diet that included safflower oil.

Choose cold-pressed extra-virgin olive oil; this is the least-processed form of the oil.

Cooking Tips
Greek Salad: In a medium bowl, whisk 1/4 cup extra-virgin olive oil, 1/4 cup red wine vinegar, 1 teaspoon lemon juice, 1/2 teaspoon minced fresh oregano, and 1/4 teaspoon each of salt and pepper. Toss with chopped cucumber, tomatoes, and black olives.

Oven-Roasted Asparagus: Prepare 1 1/2 pounds asparagus by snapping off tough ends. Rub inside of a baking dish with fresh halved garlic and place asparagus in dish. Drizzle with 2 tablespoons extra-virgin olive oil. Sprinkle with dried thyme and salt and pepper to taste. Roast at 400 degrees for 20 minutes until asparagus is tender.


Papayas
Why They're Powerful
Full of beta carotene and vitamin C, papaya is an immune-booster and cancer-fighter. It’s a source of soluble fiber (which helps lower cholesterol) and of an enzyme called papain that aids digestion and eases inflammation. “I’m willing to spend more money on a tropical fruit like papaya because it helps in the healing of wounds and tissue injuries, as well as with inflammatory diseases like hay fever and arthritis,” says Siple.

Cooking Tips
Chilled Papaya and Snap Pea Salad: Blanch snap peas in boiling water for 30 seconds and plunge into ice water until cool. Mix peas with 1 cubed papaya and toss with 3 tablespoons lime juice, 3 tablespoons extra-virgin olive oil, and salt and pepper to taste. Garnish with chopped mint.

Papaya Smoothie: In a blender, combine 2 tablespoons fresh lemon juice, 1 cup diced fresh papaya, 1/2 cup diced fresh peaches, 1 cup lowfat vanilla yogurt, 1/2 cup apple juice, and 4 ice cubes. Blend until smooth.

Red grapes
Why They're Powerful
Red grapes are superstars for their ability to prevent heart disease. Researchers believe red grapes may answer the so-called French paradox: Why do the French, who eat a diet full of high-fat foods, have such a low incidence of heart disease? Studies show that red grapes—used to make wine—contain polyphenols, antioxidants that help stave off heart attacks. Gene Spiller, Ph.D., director of the Health Research and Studies Center in Los Altos, Calif., says grapes and raisins also contain a compound called tartaric acid, which works with their fiber to fight diseases of the colon.

Cooking Tips
Frozen Grapes: Freeze red grapes. Enjoy them alone as a cooling snack.

Summer Fruit Salad: In a large bowl, mix 1/2 cup each red grapes, cubed mango and papaya, sliced kiwi, cantaloupe balls, and sliced peaches. Garnish with fresh mint.

Salmon
Why It’s Powerful
Research on the benefits of cold-water fish like salmon began with the Inuit people in Greenland, who eat a diet rich in fish and rarely suffer heart attacks. Scientists give the credit to omega-3 fatty acids, a good fat found in fish that reduces your risk of blood clots and prevents heart attacks and strokes. An anti-inflammatory, fish oil may also ease the symptoms of rheumatoid arthritis. In recent studies, these fats slowed the growth of cancerous tumors, improved the emotional state of people with bipolar disorder, and enhanced calcium absorption, reducing osteoporosis risk. Consider eating salmon — or other cold-water fish, such as mackerel — at least once a week.

Cooking Tips
Salmon Asparagus Pasta: Toss 8 ounces cooked linguine with 3/4 pound flaked grilled salmon, 3 cups blanched asparagus, 1/4 cup lemon juice, and 3 tablespoons extra-virgin olive oil.

Salmon Niçoise Salad: In a large bowl, combine 1/2 pound cold grilled salmon pieces with 2 large cooked potatoes, peeled and chopped, 2 cups blanched green beans, 1/2 cup kalamata olives, 1/4 cup capers, and 1 tablespoon fresh oregano. Add 1/2 cup garlic vinaigrette, and toss.

Sea vegetables
Why They're Powerful
Sea vegetables, including nori, kombu, and arame, possess anti-cancer properties and contain more minerals ounce for ounce than any other class of food. They also have the ability to remove radiation toxins from your body, says Rebecca Wood, author of The New Whole Foods Encyclopedia (Penguin, 1999). High in fiber, sea vegetables are rich in iron, iodine, and B vitamins, as well as bone-building magnesium, potassium, and phosphorus. They’re more often available dried than fresh.

Cooking Tips
Arame Stir-fry: Soak 1/4 cup dried arame in room-temperature water for 15 minutes, then drain. Sauté in 1 tablespoon peanut oil over medium heat for 2 minutes. Add 1 tablespoon soy sauce and 1 cup water. Let simmer for 30 minutes. Add 1 cup each chopped carrots, shiitake mushroom caps, and snow peas, and 3 tablespoons sesame seeds. Cook for 5 more minutes.

Soup Enhancer:Add a 2-inch piece of kombu to bean soup instead of a bay leaf.

Sesame seeds
Why They're Powerful
According to Siple, sesame seeds maintain steady blood sugar levels because they’re rich in protein and good fats. These fats reduce LDL (“bad”) cholesterol because they’re mostly unsaturated. Sesame seeds are also a source of bone-strengthening calcium and magnesium. Tahini, an oily paste made of sesame seeds, is another way to enjoy their benefits. Use toasted sesame oil to season stir fries or soups, but add the oil after cooking; heat alters its composition.

Cooking Tips
Sesame Carrots: Steam 3 cups baby carrots in water for 12 minutes. Drain, then add 2 teaspoons toasted sesame oil, 2 teaspoons toasted sesame seeds, and salt to taste.

Sesame Sprinkles: Toast sesame seeds in a dry skillet over medium heat until they’re light brown and add them to salads.

Tempeh
Why It’s Powerful
This thin cake of fermented soybeans is among the most beneficial forms of soy. Fermentation makes it easy to digest, and it’s less processed than soyfoods such as tofu and soymilk. A 1995 meta-analysis of 38 studies of soy confirmed that it lowers total cholesterol, LDL (“bad”) cholesterol, and triglycerides, and raises HDL (“good”) cholesterol. Other studies suggest that soyfoods may relieve some symptoms of menopause and prevent osteoporosis. Soy contains plant estrogens, which some researchers also believe may prevent breast cancer, but studies have not confirmed this. In recipes, use tempeh in place of meat.

Cooking Tips
Tempeh Burrito: Crumble 1 slab tempeh. Sauté in extra-virgin olive oil until brown. Place 1/2 cup tempeh on a tortilla with 1/2 cup each cooked rice and beans, 1/4 cup sliced bell pepper, and 1 tablespoon salsa. Season with chile powder and cumin to taste.

Tempeh Reuben:Cut 1/2 slab tempeh in half crosswise. Brown slices in 1 tablespoon extra-virgin olive oil. On toasted rye bread, layer 1 slice tempeh, 1 spoonful warmed sauerkraut, 1 slice soy cheese, and 1 tablespoon Thousand Island dressing.

Tomatoes
Why They're Powerful
Chock-full of the antioxidant lycopene, tomatoes are helpful in preventing heart disease and cancers, especially those in the prostate, breast, and pancreas. A 1995 Harvard study of 48,000 men found that those who ate more than 10 servings of tomato products a week had a 35 percent lower risk of prostate cancer than men who ate fewer than 1 1/2 servings. A lycopene-rich diet may also reduce your risk of age-related macular degeneration. You’ll find lycopene in any cooked tomato product, such as ketchup and tomato paste. Cooking tomatoes in oil helps your body absorb lycopene. Fresh tomatoes contain other antioxidants, such as beta carotene and vitamins C and E.


Cooking Tips
Baked Tomatoes: Halve 4 tomatoes widthwise. Sprinkle each half with fresh herbs and extra-virgin olive oil. Top each with a spoonful of pine nuts. Bake in a 325-degree oven for 20 minutes, or until tender.

Salsa: Mix together 6 chopped, seeded ripe tomatoes, 1 minced red onion, 1 minced jalapeño, 1 minced garlic clove, 1/2 cup chopped cilantro, and 1 tablespoon cumin. Serve with baked tortilla chips.

Whole wheat
Why It’s Powerful
Whole wheat in all its forms — including whole-wheat flour, bulgur wheat, and wheat bran — is a good source of many nutrients, including protein, fiber, and mood-enhancing B vitamins. A 1999 study found that women who eat 21/2 servings of whole grains a day lowered their heart-disease risk about 30 percent. A new Italian study also found that whole-grain foods provide protection against mouth cancers.

Cooking Tips
Tabbouleh Salad: In a heat-proof mixing bowl, combine 2 cups bulgur with 3 cups boiling water. Let stand for 20 minutes, then add 1 cup chopped parsley, 1/4 cup each chopped tomato and chopped onion, tablespoon extra-virgin olive oil, 2 tablespoons lemon juice, and salt and pepper to taste. Toss and serve immediately.

Wheat Bran Smoothie: Add 2 tablespoons wheat bran to your favorite smoothie recipe.

Yogurt
Why It’s Powerful
A good source of the bone-building minerals calcium and phosphorus, yogurt also contains live bacteria that benefit your body by supplementing the friendly bacteria found in your intestines. Regular consumption of these bacteria crowds out the harmful bacteria that lead to diarrhea and ulcers. Yogurt may also relieve yeast infections, lower cholesterol, and prevent intestinal infections. Choose brands that indicate they contain live, active cultures.

Cooking Tips
Dill Yogurt Dip: In a small bowl, combine 1 cup nonfat plain yogurt with 2 tablespoons chopped fresh dill, 1 1/2 tablespoons fresh lemon juice, and salt and pepper to taste. Mix well. Use as a dip for raw veggies.

Yogurt Parfait: Spoon 1 quart plain yogurt into a fine mesh strainer. Drain over a bowl for 3 hours. Spoon the yogurt in parfait glasses, layering it with your favorite fruit. Drizzle with honey and toasted nuts.