The foods we eat have an enormous impact on our health, our well-being, and even our mood. In that sense, food has incredible power: the power to increase and sustain energy; the power to heal.
But “health food” has gotten a bad rap. People tend to think of it as bland and boring—good for you, but not good-tasting. In Power Foods, we’ll show you how “delicious” and “nutritious” can actually go together, and that healthy eating doesn’t have to be challenging. Simply centering your diet around seasonal produce, lean proteins, and whole grains—the foods our ancestors consumed for generations—will boost your vitality, change your body, and improve your well-being. Healthy eating will become less about rules and restrictions, and more about learning to approach cooking in a new way, so that you feel nourished and recharged.
Though all whole, seasonal foods are good for you, some are naturally better than others. The 38 foods and food groups covered in this book represent a selection of the most potent. Narrowing the list was no easy task. Ultimately, we settled on these 38 because they contain outstanding amounts of vitamins, minerals, phytonutrients, essential fatty acids, fiber, and more—with a proven track record of fighting disease and promoting good health. These foods are also easy to cook with and are widely available at most grocery stores, which means you can integrate them into your diet daily.
Whether you’ve been cooking this way for years or are just starting to incorporate more whole foods into your diet, you’ll find inspiration and essential information in this book. First, we profile the 38 foods and food groups, with tips for selecting, storing, preparing, and cooking them, followed by 150 power-packed recipes organized by breakfasts, starters and snacks, sandwiches and wraps, soups and stews, salads, main dishes, side dishes, and desserts. Then you’ll find all you need to know to stock a healthy pantry, including information on healthful oils, alliums (such as onions and garlic), herbs, spices, and alternative sweeteners. A glossary explains vitamins, minerals, and other nutritional terms you’ll encounter, followed by the Eating for Your Health section, which outlines the best dietary choices for a number of health issues, from heart disease to asthma. Finally, a nutritional index breaks down the key vitamins and minerals found in each power food, so you can put together daily menus that help you feel energized and whole.
To get the greatest benefit from your food, we suggest buying organic whenever possible. This goes beyond avoiding ingestion of chemical pesticides and hormones; organic food considers the health of the environment, which affects our collective well-being. Organics can be expensive, so if you need to watch your grocery dollars, start with the foods that are most heavily sprayed (see “When to Insist on Organic,”) or that you eat most often.
Don’t forget: Part of the power of food comes from the pleasure it gives us. The dishes in this book have been crafted to maximize the ingredients’ flavors while preserving their goodness. We hope this book turns you on to a delicious diet that will help you live a long, healthy life.
Alexandra Postman
Editor in Chief, Whole Living
1
Choose a wide variety of natural, unprocessed foods. A thoughtfully prepared whole foods diet will leave you feeling enriched, not deprived.
2
Buy organic—especially for the produce most heavily treated with pesticides (see below) as well as dairy products and meat.
3
Shop locally and eat seasonally. Check farmers’ markets for produce at its peak, which will be more flavorful and healthful.
4
Think of fruits and vegetables in terms of the rainbow; if you eat a range of colors, you’re assured of getting all the essential nutrients.
5
Limit salt intake; salt can increase your risk of hypertension and heart disease. Season with fresh herbs, spices, or lemon or lime juice instead.
6
Buy grains, nuts, and seeds in bulk, from a store with a rapid turnover, and replenish often.
7
Choose cooking oils that contain “good” monounsaturated and polyunsaturated fats, such as olive oil or neutral-flavored canola or safflower oil.
8
For cooking, use organic, low-sodium broth in cartons, or make chicken and vegetable broth from scratch and freeze small batches.
9
Plan ahead and shop wisely. If a salad calls for half a package of tofu, use the rest in a stir-fry.
10
Fill half your plate with vegetables, one quarter with whole grains, and one quarter with lean protein.