Absorptive hypercalciuria type II, 725
ACE antioxidants. See Vitamin A; Vitamin C; Vitamin E
Acetaminophen (medicine), 699
Acetobacter bacteria, 440
Acetyl Co-A carboxylase (enzyme), 737
Acetylenics, 206
Acidic substances
black beans and, 612
legumes and, 590
lemons, 433
soybeans and, 597
Acorn squash, 239
Acrylamides, 68
Additives. See Chemical additives
Adriatic figs, 442
Advanced glycation end products (AGEs), 68
Age-related macular degeneration (ARMD), 424, 468
Aging. See also Longevity
mercury toxicity and, 455
mitochondrial dysfunction and, 77
reactive oxygen species and, 74
Ahi, 464
Ajeone, 274
ALA (alpha-linolenic acid)
cellular nutrition and, 73
in flaxseeds, 533
importance of, 771
in nuts and seeds, 502, 503, 521
optimal health and, 513
polyunsaturated fats and, 333
Alaskan cod, 488
Alcohol
biochemical considerations, 719
energy production and, 379
vitamin B1 and, 787
Al denté cooking method
for asparagus, 123
for broccoli, 131
for Brussels sprouts, 174
for cabbage, 223–224
for carrots, 233
for cauliflower, 198
for celery, 204
for collard greens, 148
for green beans, 180
for green peas, 215
for kale, 156
nutrients and, 58
preparing vegetables for, 92–93
for spinach, 101
for summer squash, 187
for Swiss chard, 109
for vegetables, 48–49, 88–89, 92–94
Alfalfa sprouts, 141
Algae. See Sea vegetables
Alkaline vs. acidic foods, 628
Alkaloids in vegetables, 88
All blue potatoes, 293
Alleles, 79
Allicin (sulfur compound)
garlic and, 258, 259, 261, 263–266
onions and, 274
Alliin (sulfur compound), 261, 263, 274
Alliinase (enzyme)
Allium family (vegetables), 87
Allylic sulfides, 743
Allyl propyl disulfide, 275
Almonds, 534–539
biochemical considerations chart, 730
biochemical considerations, 535
dry roasting, 536
essential fatty acids and, 379
health benefits, 538–539
monounsaturated fats in, 333
no bake recipes, 537
nutrient richness chart, 534
nutritional analysis of, 538
nutrition synergy, 26–27
peak season, 535
poisoning from, 536
preparing, 535–536
qualified health claim, 502
selecting, 535
storing, 535
selecting, 436
varieties, 534–535
vitamin E and, 75
Almond recipes
Almond Butter, 536
Almond Butter and Banana Sandwich, 536
Almond Date Balls, 537
Almond Energizer, 536
Almond Milk, 537
Almonds for Breakfast, 536
Figs and Almond Treat, 445
Fish Amandine, 536
5-Minute Raspberry Almond Parfait, 351
Pears with Almond Cashew Sauce, 451
Prunes and Almond Treat, 427
Quinoa Cereal with Fruit, 675
Rice Salad with Almonds, 536
Sweet and Hot Almond Dressing, 537
10-Minute Apple Sundae, 437
10-Minute Apricot Bars, 387
Alpha-carotene (carotenoid)
abundance of, 741
antioxidant protection and, 426
best sources of, 740
heart health and, 236
maximizing absorption of, 234, 303
vitamin A and, 785
Alpha-linolenic acid. See ALA
Alpha-thujene, 695
Alpha-tocotrienols, 799
Alternative Therapies (journal), 127
Aluminum
avoiding food contaminants, 79
cooking cabbage and, 227
cookware to avoid, 64–66
Amaranth (grain), 661
American Chemical Society, 127
American cranberry, 410–411
American Dietetics Association, 600
American eggplant, 252–253
American Heart Association, 600
American Journal of Clinical Nutrition, 161
American Latex Allergy Association, 723
American method (curing olives), 323
Ames, Bruce N., 27
Amines, 791
Amino acids. See also nutritional analysis
for specific foods
canavanine, 141
cysteine, 75
energy production and, 77
essential. See Essential amino acids
glycine, 75
hormones and, 76
in legumes, 588
needed for cellular nutrition, 74
protein and, 76, 500, 544, 586, 640, 779
Amygdalin (Vitamin B17), 386, 387, 436
Amylases, 88
Anchovies, 457
Anethofuran, 711
Anethole, 210
Angiotensin I-converting enzyme, 104–105
Animal foods. See also Meats; Poultry
omega-6 fatty acid, 80
organic standards for, 113
promoting food safety, 49
world’s healthiest foods and, 23
Anjou pear, 448
Anthocyanins (flavonoid)
antioxidant protection and, 401, 408, 414, 592, 735
best sources of, 754
in bilberries, 406
classification of, 743
legumes and, 588
Antibiotics
in cow’s milk, 728
genetically modified foods and, 447
organic foods and, 113
in poultry and lean meats, 552, 561
resistant bacteria and, 265, 699
Anti-inflammatory foods, 808
Anti-inflammatory protection. See Inflammatory protection
Antimicrobial protection
basil and, 699
black pepper and, 707
cilantro and, 713
cinnamon and, 703
dill weed and, 711
flavonoids and, 755
Antioxidant protection, 735. See also Optimal antioxidant status
anthocyanins and, 588
astaxanthin, 473
avocados and, 302
basil and, 699
best sources of, 735
betalains and, 251
black beans and, 615
cantaloupe and, 352
carotenoids and, 741
celery and, 206
cilantro and, 713
coenzyme Q and, 748
collard greens and, 150
corn and, 308
cranberries and, 415
cysteine and, 749
dill weed and, 711
eggplant and, 256
enzymes and, 361
ferulic acid, 678
flavonoids and, 391, 688, 695, 755
flaxseeds and, 512
free radicals and, 28, 46, 74, 315, 336
garlic and, 266
grapefruit and, 391
healthiest way of cooking and, 33, 37, 54
healthiest way of eating plan and, 32
herbs and spices and, 315, 692
immune function and, 511
kale and, 158
lemons/limes and, 432
lentils and, 592
lipoic acid and, 759
minerals and, 474
mustard seeds and, 697
pineapple and, 360
plums and, 424
potatoes and, 296
prunes and, 426
raspberries and, 350
rosemary and, 715
selenium and, 74, 556, 574, 586, 678, 696, 781
superoxide dismutase, 124, 182
tomatoes and, 168
vegetables and, 161
vitamin B2 and, 789
vitamin E and, 506
vitamin K and, 801
walnuts and, 532
watermelon and, 382
whole grains and, 658–659
world’s healthiest foods, 28
Antioxidants. See also Carotenoids
ACE. See Vitamin A; Vitamin C; Vitamin E
best sources of, 804
betalains and, 251
cellular health and, 74–76
coenzyme Q as, 77
energy production and, 379
enzymes and, 361
gene nutrition and, 80
healthiest way of cooking and, 46–47
nutrient-rich foods and, 24
optimal status. See Optimal antioxidant status
phytonutrients and, 87
quercetin as. See Quercetin
reactive oxygen species and, 75–76
superoxide dismutase, 75
world’s healthiest foods, 28
Apigenin (flavonoid)
as antioxidant, 695
in herbs and spices, 692
Apiin (flavonoid), 695
ApoE location (locus), 78–79
Appetite suppressants, 705, 787
Appetizers
Cabbage Spring Roll, 224
Goat Cheese Appetizer, 655
olives as, 325
Shrimp Cocktail, 473
Apple cider vinegar, 440
Apple juice, 438
Apples, 434–441
biochemical considerations chart, 730
biochemical considerations, 435–436, 726
cooking, 438
health benefits, 439–440
no bake recipes, 437
nutrient richness chart, 434
nutrients in, 76
nutritional analysis of, 439
poisoning from seeds, 436
preparing, 438
varieties, 434–435
Apple recipes
Apple-Carrot Salad, 437
Apple Fennel Salad, 210
Brussels Sprouts and Apples, 177
Celery Salad, 205
Cheese and Fruit, 651
5-Minute Apple Treats, 437
5-Minute “Healthy Sautéed” Red Cabbage with Apples, 226
Kale-Apple Smoothie, 158
Peanut Butter and Apples, 542
10-Minute Apple Sundae, 437
10-Minute Fig and Fresh Apple Cobbler, 445
Waldorf Salad, 144
Apricots, 384–389
biochemical considerations chart, 730
biochemical considerations, 385
health benefits, 388
no bake recipes, 387
nutrient richness chart, 384
nutrients in, 75
nutritional analysis of, 388
peak season, 385
poisoning from pit kernels, 385
preparing, 386
selecting, 385
storing, 385–386
varieties, 384–385
Apricot recipes
5-Minute Apricot Fruit Cup, 387
10-Minute Apricot Bars, 387
Aprium (apricot), 385
Arame (sea vegetable), 311
Sea Vegetable Rice, 679
Arborio rice, 677
Arginine (amino acid), 27, 74, 532
Aristotle, 106
ARMD (age-related macular degeneration), 424, 468
Armenian cucumber, 287
Arsenic (mineral), 74
Arthritis
bell peppers and, 194
benzene and, 229
calcium and, 520
cholesterol and, 735
chronic inflammation and, 37
cod and, 486
eggplant and, 256
extra virgin olive oil, 332
food sensitivity and, 719
free radicals and, 302, 326, 420
garlic and, 265
ginger and, 709
goat’s milk and, 653
iron and, 763
nightshade family of vegetables and, 255, 724
onions and, 276
papayas and, 378
pineapple and, 360
pumpkin seeds and, 526
selenium and, 781
sprouts and, 141
strawberries and, 346
turmeric and, 701
watermelon and, 382
Artificial flavorings, 70, 79, 291
Arugula, 141
Arugula Salad with Walnut Croutons, 531
Grapefruit Arugula Salad, 393
10-Minute Grape Arugula Salad, 399
Ascorbic acid. See Vitamin C
Aseptic packaging, 58
Asian Dipping Sauce, 473
Asian-Flavored Peas, 625
Asian Lima Beans, 609
Asian-Flavored Broccoli with Tofu, 133
Asian-Flavored Green Beans, 181
Asian Marinade, 481
Asian Peas and Shiitakes, 217
Asian rice noodles, 681
Asian Salad, 289
Asian Sauce, 177
Asian Sauté, 475
Asian sesame paste, 517
Asparagus, 120–127
biochemical considerations chart, 730
biochemical considerations, 121
health benefits, 124–126
nutrient richness chart, 120
nutritional analysis of, 78, 126
peak season, 121
selecting, 121
storing, 122
varieties, 120–121
Asparagus recipes
Asparagus with Dijon Caper Sauce, 125
Cold Asparagus Salad, 125
5-Minute “Healthy Sautéed” Asparagus, 125
7-Minute “Healthy Sautéed” Chicken with Asparagus, 578
Aspartic acid (amino acid), 121
Aspergillus flavus fungus, 680
Aspergillus parasiticus fungus, 680
Astaxanthin (carotenoid), 473
Asthma
apples and, 440
fish and, 486
free radicals and, 326
garlic and, 265
healing with nutrient-rich foods, 808
healthiest way of eating plan and, 37
lemons/limes and, 432
olive oil and, 332
omega-3
fatty acids and, 389
selenium and, 781
sesame seeds and, 518
vitamin E and, 510
Atherosclerosis
avenanthramides and, 666
CLA and, 640
ferulic acid and, 678
reactive oxygen species and, 74
vitamin E and, 510
Atherosclerotic plaque, 521
ATP (adenosine triphosphate)
agricultural chemicals and, 82
coupling and, 171
definition, 74
energy production and, 379, 650, 674
mitochondria and, 77
phosphorus and, 558, 568, 580, 586, 615, 653
Attention-deficit-hyperactivity disorder (ADHD), 389
Avenanthramide (phytonutrient), 664, 666
Avidin glycoprotein, 49
Avocados, 298–303
biochemical considerations chart, 730
biochemical considerations, 299, 723
as fruits, 86
health benefits, 302–303
monounsaturated fats in, 333
no bake recipes, 301
nutrient richness chart, 298
nutritional analysis of, 302
peak season, 299
selecting, 299
storing, 299–300
turning brown, 300
varieties, 298–299
Avocado recipes
Avocado Tomato Salad, 301
Corn, Avocado and Tomato Salad, 307
Kale Avocado Salad, 158
Mexican Avocado Dressing/Dip, 301
Papaya Avocado Salsa, 301
Quick Avocado Salad Dressing, 301
Spicy Guacamole, 262
3-Minute Avocado Dip, 301
Ayurvedic medicine, 692
Baby lamb, 570
Baby squash, 161
Baby Swiss chard, 107
Bacon avocado, 299
Bacteria. See also Antimicrobial protection
Acetobacter, 440
black pepper and, 707
Campylobacter, 631
Candida, 350, 703
cinnamon and, 703
dietary fiber and, 753
Entamoeba histolytica, 378
Escherichia coli. See Escherichia coli bacteria
on fruits and vegetables, 219
Helicobacter pylori. See Helicobacter pylori bacteria
immune function and, 646
incomplete digestion and, 527
inhibiting with spices, 595
Klebsiella, 755
lactose intolerance and, 722
Listeria, 414, 631
on oranges, 219
resistant to antibiotics, 265, 699
Salmonella. See Salmonella bacteria
on sprouts, 89
on vegetables, 219
vitamin B12 and, 792
vitamin K2 and, 800
Yersinia, 631
Baking method. See Slow baking method
Baking soda, 248
Balsamic vinegar recipes
Raspberries with Balsamic Vinegar, 351
Strawberries and Balsamic Vinegar, 347
Bananas, 416–421
biochemical considerations chart, 730
biochemical considerations, 417, 723
health benefits, 420–421
no bake recipes, 419
nutrient richness chart, 416
nutritional analysis of, 420
peak season, 417
preparing, 418
selecting, 417
storing, 417–418
varieties, 416–417
vitamin B6 in, 78
Banana recipes
5-Minute Tropical Banana Treats, 419
Fruit Shake, 641
Fruit Smoothie, 647
Ginger Yogurt with Fruit, 647
Peanut Butter Banana Shake, 641
Rich Chocolate Banana Smoothie, 419
Spicy Smoothie, 647
Barley, 660
biochemical considerations, 720
cooking, 660
cooking chart, 661
Barley recipes
Barley Pilaf, 660
Barley Stuffed Cabbage, 660
Bartlett pear, 448
Basil, 698–699
cooking with, 699
health benefits, 699
nutrient richness chart, 698
nutritional analysis of, 699
peak season, 367
preparing, 699
selecting, 698
storing, 698
varieties, 698
Basmati rice, 676
Bay scallops, 496
peak season, 497
Beans, 587–591. See also Legumes; Lentils
antioxidants and, 47
biochemical considerations chart, 730–731
black. See Black beans
complete protein and, 659
cooking chart for, 591
garbanzo. See Garbanzo beans
green. See Green beans
healthiest way of eating plan and, 32, 36
kidney. See Kidney beans
lima. See Lima beans
navy. See Navy beans
pinto. See Pinto beans
promoting food safety, 49
in salads, 140
soaking, 591
soybeans. See Soybeans
total nutrient richness chart, 21
weight control, 44
Bearss limes, 429
biochemical considerations chart, 731
biochemical considerations, 561, 720
cooking, 562
health benefits, 564
lipoic acid in, 80
nutrient richness chart, 560
nutritional analysis of, 564
preparing, 561–562
protein in, 569
selecting, 561
storing, 561
varieties, 560–561
Beef recipes
“Healthy Sautéed” Grass-Fed Beef and Vegetables, 563
Marinated Grass-Fed Beef Salad, 563
Beeswax, 732
Beet greens, 249–251
biochemical considerations, 249
cooking, 96
health benefits, 251
nutrient richness chart, 249
peak season, 249
preparing, 96
varieties, 249
water from cooking, 51
biochemical considerations chart, 730
biochemical considerations, 245
coloring, 248
eating raw, 250
health benefits, 251
nutrient richness chart, 244
nutrients in, 87
nutritional analysis of, 251
peak season, 245
selecting, 245
stains from, 246
storing, 245
varieties, 244–245
Beet recipes
Beet Fennel Salad, 210
Creamy Horseradish Beets, 247
15-Minute “Healthy Steamed” Beets, 247
Grated Beet Salad, 248
Marinated Beet Salad and Eggs, 635
Mediterranean Beets, 248
Mustard Beets, 247
Orange Spiced Beets, 247
Raw Borscht Soup, 248
Beige skinned sweet potato, 281
Bell peppers, 190–195
biochemical considerations chart, 730
biochemical considerations, 90, 191, 723, 726
as fruits, 86
health benefits, 194
nutrient richness chart, 190
nutritional analysis of, 194
peak season, 191
selecting, 191
storing, 192
varieties, 191
Bell pepper recipes
Carrot Cashew Paté, 548
Celery Relish, 205
Healthy Fajita, 195
“Healthy Sautéed” Venison with Peppers, 569
Mediterranean Dressing, 195
Red Pepper Vinaigrette, 193
7-Minute “Healthy Sautéed” Bell Peppers, 195
Bermuda onions, 269
Berries
blueberries. See Blueberries
Chinese gooseberries, 362
cranberries. See Cranberries
nutrients in, 76
raspberries. See Raspberries
strawberries. See Strawberries
washing, 219
betacarotene (carotenoid)
abundance of, 741
antioxidant protection and, 158, 735
best sources of, 740
in cayenne and red chili peppers, 704, 705
health benefits, 87
healthiest way of cooking and, 46
retinol and, 80
sources of, 80
vision health and, 354
vitamin A and, 785
Beta-cryptoxanthin (carotenoid)
abundance of, 741
antioxidant protection and, 388, 735
best sources of, 740
heart health and, 242
in prunes, 426
respiratory health and, 242, 308, 378, 742
vitamin A and, 785
winter squash and, 242
Betacyanin (pigment), 244, 251
Beta-glucan, 545, 660, 664, 666
Beta III (carrots), 231
Betalains, 251
Beta-tocopherols, 799
Beta-tocotrienols, 799
Betaxanthin (pigment), 251
BHA (butylated hydroanisole), 81
BHT (butylated hydrotoluene), 81, 719
Bibb lettuce, 141
Big Michael banana, 416
Biochemical considerations, 717–733.
See also biochemical consideration entries for specific foods
cow’s milk. See Cow’s milk
food allergies. See Food allergies
gluten intolerance. See Gluten intolerance
goitrogens. See Goitrogens
lactose intolerance. See Lactose intolerance
latex food allergies. See Latex food allergies
nightshades. See Nightshade family of vegetables
oxalates. See Oxalates
pesticides. See Pesticides
phytic acid. See Phytic acid
purines. See Purines
rBGH. See rBGH
sulfites. See Sulfites
wax coatings. See Wax coatings
Biotin, 736–737
best sources of, 736
causes/symptoms of deficiency in, 737
consuming too much, 737
functions of, 736
impact of cooking, storing, processing, 736
need for, 736–737
promoting health with, 737
public health recommendations, 736
vitamin B5 and, 772
Bitter (flavor), 70
Bitter oranges, 368
Bitter vegetables
benefits of, 161
eggplant, 254
garlic sprouts, 260
nutrition and, 88
Black beans, 610–615
biochemical considerations chart, 730
biochemical considerations, 611
cooking chart for, 591
health benefits, 615
healthiest way of eating plan and, 37
nutrient richness chart, 610
nutrients in, 76
nutritional analysis of, 615
peak season, 611
preparing, 612
selecting, 611
storing, 611
Sweet Potatoes and Black Beans, 283
Black bean recipes
Black Bean and Romaine Salad, 613
Black Bean Breakfast Wrap, 613
Black Bean Chili, 613
Black Bean Dip, 613
Black Bean Salad, 613
Black Beans and Butternut Squash, 613
5-Minute Black Beans– No Cooking, 613
Mexican Cheese Salad, 651
Quick Black Bean Soup, 613
Quinoa Wrap, 675
Spicy Black Bean Burrito, 613
Black corn, 304
Blackheart, 203
Black mission figs, 442
Black olives, 323
Black pepper, 706–707
biochemical considerations chart, 731
biochemical considerations, 724
cooking with, 707
in dressings, 161
health benefits, 707
nutrient richness chart, 706
nutritional analysis of, 707
preparing, 707
selecting, 706
storing, 706
varieties, 706
Black tea, 725
Black walnut, 528
Blanching, 175
Blood clotting
calcium and, 739
cayenne pepper and, 705
copper and, 751
eggs and, 636
garlic and, 265
green peas and, 216
kiwifruit and, 366
low-fat cheese and, 650
omega-3 fatty acids, 771
oranges and, 372
scallops and, 500
sea vegetables and, 312
shrimp and, 474
soybeans and, 601
tofu and, 622
tuna and, 468
vitamin B12 and, 793
Blood oranges, 369
Blood pressure
angiotensin I-converting enzyme, 104–105
avocados and, 302
cucumbers and, 290
ferulic acid and, 678
heart health and, 275
kiwifruit and, 366
magnesium and, 27, 500, 510, 548
omega-3 fatty acids and, 521
potassium and, 27, 315, 420, 446, 500, 653
soybeans and, 601
Blood sugar levels, balanced
avocados and, 301
black beans and, 615
buckwheat and, 688
cinnamon and, 703
figs and, 446
fruits and, 337
garbanzo beans and, 616
glycemic index and, 33
kidney beans and, 604
nuts and seeds, 502–503
oats and, 666
olive oil and, 332
onions and, 275
phytic acid and, 727
potatoes and, 295
refined carbohydrates and, 373
romaine lettuce and, 138
rye and, 670
soybeans and, 602
whole wheat and, 684
Blood thinning medication, 152
Blood vessels. See Cardiovascular health
Blueberries, 404–409
anthocyanins in, 28
biochemical considerations chart, 730
biochemical considerations, 405
dried, 405
health benefits, 408
no bake recipes, 407
nutrient richness chart, 404
peak season, 405
preparing, 406
seeds in, 407
selecting, 405
storing, 405–406
Blueberry recipes
Blueberries with Cashew-Almond Sauce, 407
Blueberry-Peach Yogurt, 407
Blueberry Shake, 407
Cantaloupe-Blueberry Frozen Yogurt, 355
5-Minute Fresh Blueberries with Yogurt, 407
Rye Cereal with Fruit, 671
Blue Carib potatoes, 293
Blue Cheese Dressing and Dip, 144
Blue corn, 304
Bluefin tuna
environmental considerations, 465
safe/not safe to eat guide, 458
variety of tuna, 464
Bluefish, 458
BMI (Body Mass Index), 87, 337
Body structure, 779
Boiling. See Quick boil method
Bok choy
4-Minute “Healthy Sautéed” Bok Choy, 226
varieties, 221
Bone health
asparagus and, 124
avocados and, 302
beef and, 564
broccoli and, 135
calf’s liver and, 558
cashews and, 548
cheese and, 650
chicken and, 580
collard greens and, 150
goat’s milk and, 653
green beans and, 182
green peas and, 216
manganese and, 674
milk and, 640
sardines and, 494
sesame seeds and, 520
summer squash and, 188
Swiss chard and, 110
tofu and, 622
vitamin D and, 797
vitamin K and, 800–801
Bone mineralization, 640
Bonito tuna, 465
Boron, 800
Borscht Soup, Raw, 248
Bosc pear, 448
Boston butterhead lettuce, 141
Botulism toxin, 264
“Bound” form of phenolics, 308
Bozi cabbage, 237
Bradykinin, 361
Braeburn apples, 435
Brain health
blueberries and, 408
eggs and, 636
energy production and, 77
EPA and, 503
fats and, 333
omega-3 fatty acid and, 76
oxidative stress and, 105
peanuts and, 544
pesticides and, 389
salmon and, 480
strawberries and, 346
sunflower seeds and, 510
Braising, stovetop, 94
Bran (whole grain)
definition, 81
ferulic acid and, 678
as laxative, 684
Brazilian red banana, 417
Breads
Olive Crostini, 325
Breakfast
Almond Milk, 537
Almonds for Breakfast, 536
Black Bean Breakfast Wrap, 613
Cashew Milk, 550
fruit servings, 339
Granola with Fruit and Nuts, 667
healthiest way of eating plan
Phase 1/Week 1, 33
Phase 1/Week 2, 34
Phase 1/Week 3, 35
Phase 1/Week 4, 36
Phase 2/Week 1 plan, 38–39
Phase 2/Week 2 plan, 40–41
Healthy Breakfast Frittata, 635
importance of, 373
nuts and seeds servings, 503
Oatmeal with Cranberries, 413
Orange French Toast, 371
Pear and Millet Porridge, 451
Porridge with Raspberries, 351
Prunes for Breakfast, 427
Quinoa Cereal with Fruit, 675
raisins for, 403
Rye Cereal with Fruit, 671
Salmon Frittata, 482
Sesame Milk, 519
Sunflower Seed Porridge, 509
Swiss Oatmeal—No Cooking, 667
10-Minute Energizing Oatmeal, 667
vegetable servings, 89
Waffle Topping, 347
Bright yellow chard, 107
Brining, 506
Broccoli, 128–135
biochemical considerations chart, 730
biochemical considerations, 129, 722
cooking, 42, 46, 47, 50, 96, 131–133, 277
Cream of Vegetable Soup, 641
nutrient richness chart, 128
nutrients in, 28, 75–76, 80, 87, 132
nutritional analysis of, 134
selecting, 129–130
storing, 130
tomatoes and, 28
varieties, 129
Broccoli recipes
Asian-Flavored Broccoli with Tofu, 133
Broccoli with Mustard Tarragon Sauce, 133
Chopped Broccoli Salad, 132
5-Minute “Healthy Steamed” Broccoli, 133
Mediterranean Dressing, 132
Mediterranean Medley, 133
Mustard Sauce, 133
Spicy Putenesca Sauce, 325
Broccolini, 129
Broccoli sprouts, 129
Broiler/fryer (chicken), 576
Broiling. See Quick broil method
Bromelain (enzyme)
immune system and, 361
inflammation protection, 360, 361
in pineapple, 336, 356, 358–359
Broths
Homemade Low-Fat Chicken Broth, 578
Homemade Vegetable Broth, 209
poaching fish, 61
preserving nutrients while cooking, 51
Brown eggs, 632
Brown rice. See Rice, brown
Brown Rice with a Zing, 431
Brown turkey figs, 442
Brussels sprouts, 172–177
biochemical considerations, 173, 722
health benefits, 176
nutrient richness chart, 172
nutrients in, 75
nutritional analysis of, 176
peak season, 173
phytonutrients and, 87
selecting, 173
storing, 173
varieties, 173
Brussels sprouts recipes
Brussels Sprouts and Apples, 177
Brussels Sprouts with Dijon Caper Sauce, 177
5-Minute “Healthy Steamed” Brussels Sprouts, 177
Nutty Brussels Sprouts, 177
Spicy Brussels Sprouts, 177
Buckwheat, 686–689
health benefits, 688
nutrient richness chart, 686
nutritional analysis of, 688
peak season, 687
preparing, 687
selecting, 687
storing, 687
varieties, 686–687
Buckwheat recipes
Buckwheat Salad, 689
Buckwheat Tabouli, 689
Soba Noodle Salad, 689
Buckwheat flour, 687
Buckwheat grits, 687
Buckwheat groats, 686
cooking chart, 661
Bugialli, Giuliano, 92
Bugialli Cooking School, 92
Bulgur (wheat), 683
Mediterranean Tabouli Salad, 685
Burning foot syndrome, 773
Burrito recipes
Easy Spicy Burrito, 225
Lima Bean Burritos, 609
Quinoa Wrap, 675
Rye Wrap, 671
Spicy Black Bean Burrito, 613
Buttercup squash, 239
Butterhead lettuce, 141
Butternut squash, 239
Black Beans and Butternut Squash, 613
Mashed Butternut Squash, 243
Butternut walnut, 528
Butters, recipes for
Almond Butter, 536
Almond Butter and Banana Sandwich, 536
Celery and Peanut Butter, 542
Raisin Butter, 403
soybeans in, 598
Spicy Peanut Butter, 542
Sunflower Seed Butter, 509
Button mushrooms, 115
Butylated hydroanisole (BHA), 81
Butylated hydrotoluene (BHT), 81, 719
B vitamins
in calf’s liver, 556
energy production and, 379
folate and, 757
germ in whole grain and, 81
heart health and, 568
homocysteine levels, 78, 124, 296
overcooking and, 46
in rice, 676
vitamin B1. See Vitamin B1
vitamin B2. See Vitamin B2
vitamin B3. See Vitamin B3
vitamin B5. See Vitamin B5
vitamin B6. See Vitamin B6
vitamin B12. See Vitamin B12
vitamin E and, 799
Cabbage, 220–229
biochemical considerations chart, 730
biochemical considerations, 221, 722
detoxification and, 545
health benefits, 228–229
nutrient richness chart, 220
nutritional analysis of, 228
peak season, 221
red. See Red cabbage
selecting, 221
shredded/cut, 221
storing, 222
varieties, 220–221
Cabbage recipes
Asian Salad, 542
Barley Stuffed Cabbage, 660
Cabbage Spring Roll, 224
Chinese Cabbage Salad, 224
Easy Spicy Burrito, 225
5-Minute “Healthy Steamed” Cabbage, 226
Marinated Cabbage Salad, 224
Mayonnaise-Free Coleslaw, 224
Rye Stuffed Cabbage, 671
Stuffed Cabbage Leaves, 225
Caesar Salad, Quick and Healthy, 144
Caffeic acid
antioxidant protection, 712, 713
whole grains and, 659
Caffeine
biochemical considerations, 719
diuretic properties of, 787
energy production and, 379
iron and, 763
potassium and, 777
Calabrese broccoli, 129
Calcium, 738–739
adults over 50 and, 367
best sources of, 738
body fat and, 646
bone health and, 494
calcium oxalate stones and, 725
causes/symptoms of deficiency in, 739
children’s health and, 389
consuming too much, 739
dairy products and, 631, 638, 640, 650
functions of, 738
impact of cooking, storing, processing, 738
leafy greens and, 800
need for, 739
potassium and, 777
promoting health with, 739
public health recommendations, 738–739
in spinach, 102
steroid alkaloids and, 723
in vegetables, 87
vitamin C and, 795
vitamin D and, 797
Calcium oxalate stones, 725
Calcium phosphate, 548, 640, 674
biochemical considerations chart, 731
biochemical considerations, 556
coenzyme Q in, 78
health benefits, 558
nutrient richness chart, 556
nutritional analysis of, 558
peak season, 556
preparing, 557
retinol in, 80
selecting, 557
storing, 557
varieties, 556
vitamin B12 in, 78
zinc in, 78
Calf’s liver recipes
Chopped Liver Spread, 559
Dijon Mustard Sauce, 559
“Healthy Sautéed” Calf’s Liver and Onions, 559
Calico scallops, 496–497
California French prune plum, 426
Calimyrna figs, 442
Calories
nutrient richness and, 24–25
in nuts and seeds, 503
vegetables and, 160
The Campaign to Label Genetically
Engineered Foods, 447
Campylobacter bacteria, 631
Canavanine (amino acid), 141
Cancer prevention/treatment
almonds and, 538
beets and, 251
black beans and, 615
CLA and, 640
corn and, 308
cruciferous vegetables and, 153, 200, 228
dietary fiber and, 450
ellagic acid and, 532
ferulic acid and, 678
figs and, 446
fish and, 486
flavonoids and, 76
flaxseeds and, 514
green tea and, 716
isothiocyanates and, 697
lentinan and, 320
lycopene and, 28
nutrient-rich foods and, 27–28
omega-3
fatty acids and, 771
onions and, 275
parsley and, 695
procyanidin B dimers and, 400
prunes and, 427
raspberries and, 350
reactive oxygen species and, 74
resveratrol and, 402
rye and, 670
selenium and, 468, 580, 586, 650, 781
soy foods and, 601–602
strawberries and, 346
turmeric and, 701
vitamin B12, 500
vitamin B17, 386
Canned products
garbanzo beans, 616
heating of, 58
kidney beans, 604
legumes, 590
lentils, 592
lima beans, 608
pineapple as, 359
pinto beans, 606
tuna, 492
Cantaloupe, 352–355
biochemical considerations chart, 730
biochemical considerations, 353
health benefits, 354
no bake recipes, 355
nutrient richness chart, 352
nutritional analysis of, 354
peak season, 352–353
selecting, 353
storing, 353
varieties, 352
Cantaloupe recipes
Cantaloupe-Blueberry Frozen Yogurt, 355
Cantaloupe Fruit Salad, 355
Cantaloupe Sorbet, 355
Cantaloupe with Lime and Mint, 355
Fragrant Melon Balls, 355
Kiwi Cantaloupe Soup, 365
Refreshing Cantaloupe Soup, 355
Sparkling Cantaloupe Cooler, 355
Whole Cantaloupe Shake, 355
Capons (chickens), 577
Caramelizing onions, 272
Caraway Cabbage, 225
Carbohydrates
complex. See Complex carbohydrates
digestive enzymes, 88
in fruit, 337
healthiest, 681
inulin, 124
potassium and, 777
from vegetables, 87
vitamin B3 and, 769
vitamin B6 and, 791
vitamin B12 and, 793
zinc and, 803
Carboxylic acids, 112
Carcinogens
detoxifying, 134
dill weed and, 711
healthy sauté and, 94
parsley and, 695
Teflon as, 64
Cardamom, 693
Cardiovascular health. See also Heart health
ALA and, 242
avocados and, 302
fats and, 333
genetics and nutrition and, 79
homocysteine levels and, 580
nutrient-rich foods and, 28
from nuts and seeds, 521
phytonutrients and, 87
selenium and, 574
sesame oil and, 518
vitamin B6 and B12, 78
Cargo rice, 680
Carminative properties of black pepper, 707
Carnauba wax, 732
Carnitine (amino acid), 553
Carnosol (flavonoid), 714, 715
Carotene, 231
Carotenoids, 740–743
alpha-carotene. See Alpha-carotene
antioxidant protection and, 735
astaxanthin, 473
best sources of, 740
betacarotene. See betacarotene
beta-cryptoxanthin. See Beta-cryptoxanthin
causes/symptoms of deficiency in, 742
cellular health and, 75
consuming too much, 742
in fruits, 336
functions of, 740
health benefits, 87
healthiest way of cooking and, 46, 48, 58
heart health and, 382
impact of cooking, storing, processing, 740–741
lung health and, 378
lutein. See Lutein
lycopene. See Lycopene
need for, 741
promoting health with, 741–742
public health recommendations, 741
retinol and, 80
sources of, 75
vitamin A and, 785
zeaxanthin. See Zeaxanthin
Carrots, 230–237
betacarotene in, 80
biochemical considerations chart, 730
biochemical considerations, 231
health benefits, 236
juice from, 234
nutrient richness chart, 230
nutritional analysis of, 236
selecting, 231
storing, 232
turned, 234
varieties, 231
Carrot recipes
Apple-Carrot Salad, 437
Carrot Cashew Paté, 548
Curried Carrot Salad, 235
5-Minute “Healthy Steamed” Carrots, 235
Ginger Carrot Zinger, 233
Greek Carrots, 235
Honey Mustard Sauce, 235
Mediterranean Carrot Salad, 233
Mustard Sauce, 235
Orange Carrots, 235
Pickled Carrot Chips, 233
Spicy Vegetable Fried Rice, 635
Super Carrot Raisin Salad, 235
Tahini Carrot Salad, 233
Carver, George Washington, 540
Carvone, 711
Casaba melon, 352
Casein
goat’s milk and, 654
milk and, 643
tofu and, 620
wax coatings and, 732
yogurt and, 645
Cashew apple, 546
Cashews, 546–550
biochemical considerations chart, 730
biochemical considerations, 546
Carrot Cashew Paté, 548
dry roasting, 547
health benefits, 548
monounsaturated fats in, 333
no bake recipes, 548–549
nutrient richness chart, 546
nutritional analysis of, 548
peak season, 546
preparing, 547
qualified health claim, 502
selecting, 547
storing, 547
varieties, 546
Cashew recipes
Blueberries with Cashew-Almond Sauce, 407
Cashew Cream, 550
Cashew Milk, 550
Cashew Trail Mix, 549
Papaya Salad with Cashews, 549
Pears with Almond Cashew Sauce, 451
Strawberries with Cashew Créme, 347
Thai Shrimp with Cashews, 549
Cast iron cookware
cooking cabbage and, 224
genotoxins and, 79
popularity of, 66
Catalase (CAT), 361
Catechins (flavonoid)
antioxidant protection and, 439, 450, 592
best sources of, 754
classification of, 743
green tea and, 424
Cauliflower, 196–201
antioxidant enzymes and, 75
biochemical considerations chart, 730
biochemical considerations, 197, 722
health benefits, 200
nutrient richness chart, 196
nutritional analysis of, 200
selecting, 197
storing, 197
varieties, 196–197
Cauliflower recipes
Creamy Cauliflower Soup, 201
Curried Turmeric Cauliflower, 201
5-Minute “Healthy Sautéed” Cauliflower, 201
Marinated Cauliflower, 198
Mashed Cauliflower, 201
Mediterranean Dressing, 201
Savory Cauliflower, 201
Cavalo kale, 155
Cavendish banana, 416
Cayenne pepper, 704–705
biochemical considerations chart, 731
biochemical considerations, 724
cooking with, 705
health benefits, 705
nutrient richness chart, 704
nutritional analysis of, 705
preparing, 705
selecting, 704
storing, 704–705
weight control and, 692
CD8 cells, 251
Celeriac, 203
Celery, 202–209
biochemical considerations chart, 730
biochemical considerations, 90, 203, 726
juicing, 205
nutrient richness chart, 202
nutritional analysis of, 208
peak season, 203
selecting, 203
storing, 204
varieties, 203
Celery recipes
Carrot Cashew Paté, 548
Celery and Peanut Butter, 542
Celery Relish, 205
Celery Salad, 205
Celery with Shiitake Mushrooms, 207
5-Minute “Healthy Sautéed” Celery, 207
Mediterranean Dressing, 207
Nut Butter Celery Snacks, 205
Refreshing Celery Salad with Yogurt, 205
Sicilian Celery, 207
Spicy Vegetable Fried Rice, 635
Celery root, 203
Celery seeds, 205
Celiac disease
buckwheat and, 688
carotenoids and, 742
gluten intolerance and, 721
oats and, 666
vitamin E and, 799
Cell membranes
agricultural chemicals and, 81–82
carotenoids in, 75
cellular nutrition and, 76
ellagic acid and, 350
fats and, 333
function of, 74
myoinositol and, 354
nasunin and, 256
omega-3 fatty acids and, 333, 771
organic foods and, 171
Cells. See Human cells
Cellular health/nutrition. See also Human cells
food-based nutrients needed, 74
olives and, 326
potatoes and, 296
vitamin B3 and, 586
Cellulases, 361
Cellulose, 753
Central nervous system health
eggplant and, 256
pesticides and, 389
potatoes and, 296
Cephalic stage (digestion), 527
Ceylon cinnamon, 702
Champagne black Corinth grapes, 396
Chana Masala, Quick, 617
Chaonine, 723
Chapman, John, 434
Char, 457
Charlemagne, 512
Cheddar cheese, 649
Cheese, low-fat, 648–651
biochemical considerations chart, 731
biochemical considerations, 649, 722
cottage. See Cottage cheese
goat, 652–655. See Goat cheese
health benefits, 650
mozzarella. See Mozzarella cheese
no cook recipes, 651
nutrient richness chart, 648
nutritional analysis of, 650
Parmesan. See Parmesan cheese
peak season, 649
preparing, 649
selecting, 649
storing, 649
varieties, 648–649
Cheese recipes
Cheese and Fruit, 651
Cheesy Corn Soup, 307
Classic Italian Salad, 651
Healthy Pizza, 651
Lentil Salad, 651
Mexican Cheese Salad, 651
Orange and Fennel Salad, 651
Stuffed Figs with Cheese, 445
Stuffed Tomato and Low-Fat Cottage Cheese, 651
Summer Fruit Sundae, 651
Chef’s Salad, 144
Chemical additives
eggs and, 634
environmental considerations and, 321
food intolerance to, 720
hypersensitivity and, 81
nutrient-depleted foods and, 72
oatmeal and, 663
physiological functioning and, 72
rice and, 680
Cherry tomatoes, 165
Chestnuts, 723
biochemical considerations chart, 731
biochemical considerations, 577, 719, 720
celery and, 205
health benefits, 580
nutritional analysis of, 580
preparing, 577
removing skin, 553
selecting, 577
storing, 577
varieties, 576–577
vitamin B3 in, 77
Chicken recipes
Baked Garlic Chicken, 263
Chinese Cabbage Salad, 224
Healthy Fajita, 195
Healthy Waldorf Chicken Salad, 530
Homemade Low-Fat Chicken Broth, 578
Indonesian Chicken Wrap, 543
Indonesian Peanut Sauce, 543
Indonesian Sauté, 543
Mustard Beets, 248
Papaya Chicken Salad, 377
Peas and Chicken Salad, 217, 579
Sesame Chicken, 519
7-Minute “Healthy Sautéed” Chicken with Asparagus, 579
7-Minute “Quick Broiled” Chicken, 579
Waldorf Salad, 144
Chick peas. See Garbanzo beans
Children’s health
organic foods and, 171
trusting taste buds and, 70
world’s healthiest foods and, 389, 395
Chili powder, 704
Chili recipes
Black Bean Chili, 613
Cajun Kidney Bean Chili, 605
Chili Pasta, 607
Pinto Bean Chili, 607
Chinese Cabbage Salad, 224
Chinese celery, 203
Chinese cinnamon, 702
Chinese eggplant, 253
Chinese gooseberries, 362
Chinese long beans, 179
Chinese parsley. See Cilantro
Chinese pea pods, 213
Chipotle peppers, 612
Chiro-inositol, 688
Chitinases (enzymes), 723
Chlopyrifos (pesticide), 171
Chlorogenic acid, 424, 439, 712, 713
Chlorophyll
antioxidant protection and, 735
effects of cooking on, 334
health benefits, 334
overcooking vegetables and, 131
smell of garlic and, 259
Chlorpyrifos (pesticide), 81
Chocolate, 719
Chocolate recipes
Chocolate Shake, 641
15-Minute Dark Chocolate Truffles, 427
Hot Chocolate, 641
Raspberries with Yogurt and Chocolate, 351
Rich Chocolate Banana Smoothie, 419
10-Minute Strawberries with Chocolate Créme, 347
Yogurt Chocolate Sauce, 647
Cholecalciferol, 797
Cholesterol
ACE antioxidants and, 112
ALA and, 513
apples and, 439
avocados and, 303
beef and, 561
beta-glucan and, 660, 664, 666
buckwheat and, 688
carotenoids and, 741
catechins and, 424
cayenne pepper and, 705
celery and, 206
chromium and, 747
CLA and, 640
cranberries and, 414–415
deep-fried foods and, 507
in eggs, 632, 633, 634, 636, 637
EPA and DHA and, 513–514
fiber and, 28
in fish and shellfish, 454–455
fruits and, 337
grapefruit and, 394
healthiest way of eating plan and, 36, 37
heart health and, 78–79, 251, 275, 302, 532, 538
infections and, 112
kiwifruit and, 366
lamb and, 571
lemons/limes and, 433
lignans and, 502
lipoprotein and, 779
monounsaturated fats and, 332
olive oil and, 330
omega-3 fatty acids and, 521
onions and, 268
phytic acid and, 727
phytosterols and, 446, 450, 520, 548
PMFs and, 372
in poultry and lean meats, 552–553
raspberries and, 350
red wine and, 401
soybeans and, 601
soy protein and, 622
turkey and, 583
vitamin D and, 796
Choline, 744–745
best sources of, 744
causes/symptoms of deficiency in, 745
consuming too much, 745
functions of, 744
impact of cooking, storing, processing, 744
need for, 745
promoting health with, 745
public health recommendations, 744–745
Cholintesterase, 723
Christmas Beauregard sweet potato, 281
Chromium (mineral), 746–747
balanced blood sugar and, 138
best sources of, 746
blood sugar levels and, 138
causes/symptoms of deficiency in, 747
consuming too much, 747
from cookware, 64
functions of, 746
glucose tolerance factor and, 275
need for, 746
in onions, 268
phytates and, 727
promoting health with, 746–747
public health recommendations, 746
Chromosomes, 78
Chutney recipes
Cranberry Walnut Chutney, 531
Kiwi Chutney, 365
Chymopapain (enzyme), 378
Cilantro, 712–713
cooking with, 713
health benefits, 713
nutrient richness chart, 712
nutritional analysis of, 713
peak season, 367
phytonutrients, 713
preparing, 712
Pumpkin Seed and Cilantro Pesto, 525
selecting, 712
storing, 712
Cinnamaldehyde, 703
Cinnamon, 702–703
cooking with, 702–703
health benefits, 703
nutrient richness chart, 702
nutritional analysis of, 703
preparing, 702
selecting, 702
storing, 702
Cinnamon, recipes with
Cinnamon Milk, 641
Cinnamon basil, 698
Cinnamyl acetate, 703
Cinnamyl alcohol, 703
Circulation support
buckwheat and, 688
folate and, 757
hemaglutinin and, 600
rye and, 670
shiitake mushrooms and, 316
Citrus Spinach Salad, 102
CLA (conjugated linoleic acid), 640
Clams, 457
Clark, Theo, 127
Cleaning vegetables. See preparing entry for specific vegetables
Cloves, 693
Coagulation of proteins, 51
Cobalt (mineral), 74
Cobbler recipes
Cranberry and Fresh Pear Cobbler, 413
10-Minute Fig and Fresh Apple Cobbler, 445
Cocktail avocado, 299
Coconut oil, 55
Coconut recipes
Coconut Walnut Balls, 530
10-Minute Lime Coconut Cooler, 431
Cod, 484–489
biochemical considerations chart, 731
environmental sustainability, 456
essential fatty acids and, 379
as fish, 454
health benefits, 486
nutritional analysis of, 486
peak season, 484
preparing, 485
safe/not safe to eat guide, 458
selecting, 485
storing, 485
varieties, 484
Cod recipes
Cod Tacos, 487
Cod with Herbs, 487
5-Minute “Quick Broiled” Cod, 487
Mediterranean Cod, 487
Sweet and Spicy Cod, 487
Coenzyme A, 773
Coenzyme Q, 748
best sources of, 748
causes/symptoms of deficiency in, 748
consuming too much, 748
functions of, 748
heart health and, 73
impact of cooking, storing, processing, 748
lipoic acid and, 76
mitochondria and, 77
need for, 748
promoting health with, 748
public health recommendations, 748
sources of, 77–78
vitamin E in, 76
Cognitive function, 620
Cointreau, 368
Cold symptoms, 394
Colds and flu
healing with nutrient-rich foods, 809
Coleslaw, Mayonnaise-Free, 224
Collagen, 520
Collard greens, 146–153
biochemical considerations chart, 730
biochemical considerations, 147
blood thinning medication, 152
calcium in, 518
nutrient richness chart, 146
nutritional analysis of, 152
peak season, 147
phytonutrients and, 87
selecting, 147
storing, 147
varieties, 147
Collard greens recipes
5-Minute “Healthy Steamed” Collard Greens, 151
Mediterranean Dressing, 151
Poached Eggs over Greens, 635
Thai-Flavored Collards, 151
Columbus, Christopher
cayenne pepper and, 704
pineapples and, 356
sweet potatoes and, 280
turkey and, 582
Comice pear, 449
Common cucumber, 286–287
Common orange carrots, 231
Complete protein
poultry and lean meats, 552
Complex carbohydrates
almonds vs., 538
for breakfast, 373
vegetables and, 87
whole grains and, 658
Concord grapes, 397
Confectionary seeds, 506
Congee, 677
Cooked foods, raw versus, 48–49, 88
Cooking. See Healthiest way of cooking
Cooking methods
al denté. See Al denté cooking method for black beans, 614
cooking with oils, 123. See Cooking with oils
differences in cooking times, 94
for fish and shellfish, 462
grilling method, 61–62
healthy sauté. See Healthy sauté method
healthy steaming. See Healthy steaming method
healthy stovetop searing. See Healthy stovetop searing
high-heat, 67–69
microwaving, 70
poaching fish, 61
pressure cooking, 63
quick boil. See Quick boil method
quick broil. See Quick broil method
roasting. See Roasting method
stovetop braising, 94
sugar alternatives, 747
time saving ideas for vegetables, 277
vacuum cooking, 63
Cookware, 64–66
Cooler, Easy Summer, 288
Cool Zucchini Salad, 187
Copper, 750–751
antioxidant protection, 74, 604
best sources of, 750
bone health and, 548, 558, 622, 674
bran in whole grains and, 81
causes/symptoms of deficiency in, 751
consuming too much, 751
copper-sulfate, 264
functions of, 750
impact of cooking, storing, processing, 750
joint and skin health, 520
need for, 751
in nuts and seeds, 502
optimal antioxidant status and, 568
promoting health with, 751
public health recommendations, 750–751
in sesame seeds, 516
Copper-sulfate, 264
Coriander. See also Cilantro
antioxidants and, 315
Corn, 304–309
biochemical considerations chart, 730
biochemical considerations, 305, 719, 720
genetically modified, 447
health benefits, 308–309
nutrient richness chart, 304
nutritional analysis of, 308
puffed cereal, 309
selecting, 305
storing, 305
varieties, 304
Corn recipes
Cheesy Corn Soup, 307
Corn, Avocado and Tomato Salad, 307
Corn Frittata, 307
Corn Salsa, 307 5-Minute “Healthy Steamed” Corn, 307
Healthy Creamed Corn, 641
Mexican Corn on the Cob, 307
Pinto Bean Corn Salad, 607
Seaweed Corn Salad, 306
Spicy Corn Chowder, 307
Cornish game hens, 577
Cornmeal, 309
Coronary artery disease, 716
Cos lettuce. See Romaine lettuce
Cottage cheese, 648
celery and, 205
Stuffed Tomato and Low-Fat Cottage Cheese, 651
Summer Fruit Sundae, 651
Cottage cheese recipes
Mediterranean Summer Squash, 189
No Cook Stuffed Tomato, 168
Zucchini Boat, 187
Cotton, 447
Coumadin (medication), 801
Coupling, 171
Couscous (wheat), 683
Cow’s milk. See also Milk, low-fat
biochemical considerations chart, 731
biochemical considerations, 719, 720
food allergies and, 720
recombinant bovine growth hormone, 728–729
Crab apples, 435
Crabs
omega-3 fatty acids in, 455
safe/not safe to eat guide, 458, 459
Cracked wheat berries, 683
Cranberries, 410–415
biochemical considerations chart, 730
biochemical considerations, 411
blueberries and, 404
no bake recipes, 413
nutrient richness chart, 410
peak season, 411
preparing, 412
selecting, 411
storing, 412
varieties, 410–411
and warfarin, 411
Cranberry and Fresh Pear Cobbler, 413
Cranberry Relish, 413
Cranberry Spritzer, 413
Cranberry Trail Mix, 413
Cranberry Walnut Chutney, 531
Green Salad with Cranberries, 413
Oatmeal with Cranberries, 413
C-reactive protein
flaxseed oil and, 513
tofu and, 622
walnuts and, 532
Cream cheese, 648
Crenshaw melon, 352
Crick, James, 78
Crimini mushrooms, 114–119
biochemical considerations chart, 730
biochemical considerations, 115
health benefits, 118
nutrient richness chart, 114
nutritional analysis of, 118
peak season, 115
selecting, 116
selenium in, 75
storing, 116
varieties, 115
vitamin B3
in, 77
zinc in, 78
Crimini mushroom recipes
Crimini Mushroom Sauce, 119
7-Minute “Healthy Sautéed” Crimini Mushrooms, 119
Quick Mushroom Stroganoff, 119
Crisoeriol (flavonoid), 695
Cristac, 77
Crohn’s disease, 742
Crookneck squash, 185
Crostini, Olive, 325
Cruciferous vegetables
benefits of eating, 153
biochemical considerations, 721–722
broccoli. See Broccoli
Brussels sprouts. See Brussels sprouts
cabbage. See Cabbage
cancer prevention and, 200, 228
cauliflower. See Cauliflower
collard greens. See Collard greens
detoxification and, 545
DNA protection and, 176
kale. See Kale
mustard greens. See Mustard greens
sulfur compounds in, 220
Crystallized ginger, 708
CSAs (community supported agriculture), 441
Cucumbers, 286–291
biochemical considerations chart, 730
biochemical considerations, 287
as fruits, 86
health benefits, 290–291
nutrient richness chart, 286
peak season, 287
selecting, 287
storing, 287–288
varieties, 286–287
winter squash and, 238
Cucumber recipes
Asian Salad, 289
Cool Cucumber Salad, 519
Easy Summer Cooler, 288
5-Minute Cold Cucumber Salad, 289
Greek Salad, 289
Hijiki Cucumber Salad, 313
Indian Cucumber and Yogurt Salad (Raita), 647
Marinated Onions, 272
Refreshing Pick-Me-Up Drink, 288
Tangy Gazpacho, 288
Yogurt Cucumber Salad, 289
Cultivated blueberries, 404
Curly endive, 141
Curly kale, 155
Curly parsley, 694
Curly spinach, 99
Currants, 403
Curried Turmeric Cauliflower, 201
Curried Waldorf Salad with Grapes, 399
Curry powder, 700
Cutting boards, cleaning solution, 557, 561, 577
Cutting vegetables. See preparing entry for specific vegetables
Cyanidin (flavonoid), 140, 436, 754
Cyanocobalamin. See Vitamin B12
Cyanogenic glycosides, 590
Cyclo-oxygenase (enzymes)
inflammation and, 265, 276, 699
strawberries and, 346
Cysteine (amino acid), 749
causes/symptoms of deficiency in, 749
cellular health and, 75
consuming too much, 749
functions of, 749
glutathione and, 74–75
impact of cooking, storing, processing, 749
need for, 749
promoting health with, 749
public health recommendations, 749
zinc and, 803
Cysteine sulfoxides, 150
Cytokines, 361
Dahl, 592
Quick Indian Dahl, 625
Daidzein (isoflavone)
antioxidant protection and, 735
men’s health and, 602
women’s health and, 622
Daily Value (DV) standard, 806
Dairy products, 629–631
allergies from, 643
biochemical considerations, 719
cheese. See Cheese
definition, 630
goat’s milk. See Goat’s milk
milk. See Milk
nutrients in, 630
total nutrient richness chart, 21
as world’s healthiest food, 23
yogurt. See Yogurt
DeBusk, Ruth, 82
Degenerative diseases
fat intake and, 332
flavonoids and, 76
mitochondrial dysfunction and, 77
vegetables and, 87
Delaware grapes, 397
Delphinidin (flavonoid), 754
Delta-5-desaturase enzyme, 520
Delta-tocopherols, 799
Delta-tocotrienols, 799
De Medici, Catherine, 98
Dementia, 620
Denaturation of proteins, 51
Dent corn, 304
Dependent Gene (Moore), 82
Depression
goitrogens and, 600
omega-3 fatty acids and, 389
tryptophan and, 783
zinc and, 803
Desserts. See also specific fruits
Cheese and Fruit, 651
Sesame Bars, 519
Summer Fruit Sundae, 651
Sweet Potato Pudding, 283
Detoxification, 65, 134, 545, 715
DHA (docosahexaenoic acid)
cell membrane and, 76
importance of, 771
omega-3 fatty acids, 333, 455, 468, 476, 480, 533
Diabetes
beta-glucan and, 666
buckwheat and, 688
chromium and, 747
cinnamon and, 703
green tea and, 716
healing with nutrient-rich foods, 28, 809
healthiest way of eating plan and, 37
mitochondrial dysfunction and, 77
soybeans and, 602
whole grains and, 684
Diabetes mellitus, type 2, 809
Diallyl disulfide, 263, 266, 274
Diallyl trisulfide, 274
Diaphoretic properties of black pepper, 707
Diarrhea
apples and, 440
bananas and, 420
lactose intolerance and, 639
soybean fiber and, 602
zinc and, 803
Dietary fiber, 752–753
in almonds, 538
in barley, 660
best sources of, 752
blood sugar levels and, 678
in brown rice, 678
in buckwheat, 688
causes/symptoms of deficiency in, 753
children’s health and, 389
cholesterol and, 674
consuming too much, 753
digestive health and, 616
effect of cooking on, 152
in fruits, 337
functions of, 752
health benefits of, 388
healthiest way of eating plan and, 36, 37
heart health and, 78, 420, 608, 615, 616
impact of cooking, storing, processing, 752
in kidney beans, 604
in legumes, 588
in lentils, 592
need for, 753
nutrient-rich foods and, 24, 27, 28
in pinto beans, 606
processed foods and, 747
promoting health with, 753
public health recommendations, 752–753
weight management and, 44, 446, 678, 684
Dietary Reference Intakes (DRIs), 806
Digestive enzymes
amylases, 88
bromelain, 336, 356, 358–359, 360
gastric enzymes, 361
lipases, 88
peptidases, 88
proteases, 88
saccharidases, 88
Digestive health
almonds and, 538
apples and, 440
apricots and, 388
asparagus and, 124
bananas and, 420
barley and, 660
black pepper and, 707
broccoli and, 135
brown rice and, 678
Brussels sprouts and, 176
cabbage and, 229
cashews and, 548
cayenne and red chili peppers, 705
chewing and, 524
cranberries and, 414
cucumbers and, 290
diarrhea. See Diarrhea
dietary fiber and, 389, 616, 753
enzymes and, 361
flaxseeds and, 514
ginger and, 709
healing with nutrient-rich foods, 811
onions and, 275
papayas and, 378
parsley and, 695
peanuts and, 544
pears and, 450
prunes and, 427
rye and, 670
soybeans and, 602
supporting, 379
Swiss chard and, 110
vitamin A and, 73
whole wheat and, 684
Dihydrotestosterone, 526
Diindolylmethane (DIM), 153
Dijon mustard, recipes with
Asparagus with Dijon Caper Sauce, 125
Brussels Sprouts with Dijon Mustard Sauce, 177
Dijon Mustard Sauce, 559
Lamb with Dijon Mustard, 573
Mustard Beets, 247
Sardines with Dijon Caper Sauce, 493
Savory Cauliflower, 201
Dill, 710–711
alternatives to salt, 315
Cold Cucumber Salad, 289
cooking with, 710–711
Greek Carrots, 235
health benefits, 711
nutrient richness chart, 710
nutritional analysis of, 711
preparing, 710
Salmon in Dill Sauce, 481
selecting, 710
storing, 710
Dinner
fruit servings, 339
healthiest way of eating plan
Phase 1/Week 1, 33
Phase 1/Week 2, 34
Phase 1/Week 3, 35
Phase 1/Week 4, 36
Phase 2/Week 1 plan, 38–39
Phase 2/Week 2 plan, 40–41
nuts and seeds servings, 503
vegetable servings, 89
Dinosaur kale, 155
Dip recipes
avocados in, 298
Better than Butter Olive Oil Dip, 331
Black Bean Dip, 613
Blue Cheese Dressing and Dip, 144
Carrot Cashew Paté, 548
for cauliflower, 198
celery and, 205
Corn Salsa, 307
Eggplant Dip, 257
Eggplant Garlic Dip, 262
extra virgin olive oil for, 331
Fresh Tomato Dip, 168
Garlic Bean Dip, 331
Garlic Dip, 263
hummus. See Hummus recipes
Kidney Bean Dip, 605
Lentil Walnut Dip, 531
Mexican Avocado Dressing/Dip, 301
Olive Tapenade, 325
Papaya Avocado Salsa, 301
pesto. See Pesto recipes
Puréed Lima Beans, 609
Quick Salsa, 168
Spicy Guacamole, 262
3-Minute Avocado Dip, 301
Dirty Dozen list with pesticide residue, 90, 340, 726
Dithiins, 153
Diuretic properties
of asparagus, 124
of caffeine, 787
of celery, 206
of parsley, 695
Diverticular disease, 684
Dl-alpha tocopherol, 799
D-limonene (flavonoid), 391, 433
DNA
anthocyanins and, 28
antioxidants and, 366
cellular nutrition and, 74, 78
coenzyme Q and, 77
genotoxic substances, 79
nicotinic acid and, 77
organically grown foods and, 82, 171
reactive oxygen species and, 77
vitamin B3 and, 77, 350, 580, 586, 769
vitamin B6 and, 791
vitamin C and, 75
Docosahexaenoic acid. See DHA
Dodecenal, 713
Dog salmon, 477
Dressings, recipes for
Blue Cheese Dressing and Dip, 144
Creamy Mediterranean Salad Dressing, 647
Creamy Tofu Dressing, 621
dried salad greens and, 142
easy-to-prepare, 42
5-Minute Tomato Salad Dressing, 144, 168
Flaxseed Dressing, 515
French Dressing, 144
Healthy Vinaigrette Dressing, 143, 679
Mediterranean Dressing. See Mediterranean Dressing
Mexican Avocado Dressing/Dip, 301
pungent taste of vegetables and, 161
Quick Avocado Salad Dressing, 301
Red Pepper Vinaigrette, 193
for salads, 94
Sesame Dressing, 519
Spicy Caesar Dressing, 139
Sunny Salad Dressing, 509
Sweet and Hot Almond Dressing, 537
Tofu Ginger Dressing, 621
vegetables and, 94
Dried foods
dill seeds, 710
garbanzo beans, 616
instant brown rice, 677
kidney beans, 604
legumes, 589
lentils, 592
lima beans, 608
Mirabelle prunes, 426
pinto beans, 606
red chili peppers, 704
Drink recipes
Almond Milk, 537
Blueberry Shake, 407
Chocolate Shake, 641
Cinnamon Milk, 641
Cranberry Spritzer, 413
Creamy Virgin Mary, 647
Easy Summer Cooler, 288
5-Minute Watermelon Frappé, 383
Fruit Shake, 641
Ginger Carrot Zinger, 233
High Energy Breakfast Shake, 347
Hot Chocolate, 641
Orange Cooler, 371
Peanut Butter Banana Shake, 641
Refreshing Lemonade, 431
Refreshing Pick-Me-Up Drink, 288
smoothies. See Smoothie recipes
Sparkling Cantaloupe Cooler, 355
10-Minute Lime Coconut Cooler, 431
Whole Cantaloupe Shake, 355
Yummy Pink Milk, 641
Dry cured olives, 323
Drying process
for fruits, 338–339
for garlic, 264
Dry roasting
almonds, 536
cashews, 547
peanuts, 542
pumpkin seeds, 523
sesame seeds, 517
soybeans, 598
sunflowers, 507–508
walnuts, 529
Dulse (sea vegetable), 310, 314
Sea Vegetable Rice, 679
Duncan grapefruit, 390
Dyslexia, 389
Eating out, 656
Eating seasonally, 367
Eczema, 518
Edamame, 594
Edamame Salad, 599
preparing, 596
EDTA, 614
Eggplant, 252–257
biochemical considerations chart, 730
biochemical considerations, 253, 723, 724
eating raw, 255
as fruits, 86
health benefits, 256
nutrient richness chart, 252
nutritional analysis of, 256
peak season, 253
preparing, 254
reducing bitterness, 254
selecting, 253
storing, 253–254
varieties, 252–253
Eggplant recipes
Eggplant Dip, 257
Eggplant Garlic Dip, 262
Mediterranean Dressing, 257
Quick Eggplant Parmesan, 257
7-Minute “Healthy Sautéed” Eggplant, 257
Eggs, 629–637
biochemical considerations chart, 731
biochemical considerations, 633, 719, 720
breakfast recommendations, 373
cholesterol in, 474
cooking, 634–635
definition, 630
handling, 633
health benefits, 636
nutrient richness chart, 632
nutrients in, 630
nutritional analysis of, 636
preparing, 633
promoting food safety, 49, 633, 637
protein in, 76
selecting, 633
storing, 633
total nutrient richness chart, 21
varieties, 632
Egg recipes
Boiled Eggs, 634
Egg Crepe Filled with Veggies, 635
Egg-Salmon Salad, 481
Healthy Breakfast Frittata, 635
Marinated Beet Salad and Eggs, 635
Poached Eggs, 634
Poached Eggs over Greens, 635
Puréed Pinto Beans with Poached Egg, 607
Spicy Vegetable Fried Rice, 635
Eicosapentaenoic acid. See EPA
Elastin, 520
Electrolytes, 777
Electron transport chain, 74, 77
Elephant garlic, 259
Elimination Diet, 719
Elimination problems
apples and, 440
bananas and, 420
blueberries and, 408
dietary fiber and, 588
Ellagic acid
cell membranes and, 350
optimal health and, 408
Elongation process, 533
Emmer/farro (grain), 661
Emperor grapes, 396
Endosperm (whole grain), 81
Endosulfan (insecticide), 81, 171
Energy bars
5-Minute Fig Energy Bar, 445
Sesame Bars, 519
10-Minute Peanut Bars, 543
Energy production
beef and, 564
black beans and, 615
calf’s liver and, 558
cheese and, 650
chicken and, 580
coenzyme q and, 748
corn and, 308
crimini mushrooms and, 118
fruits and, 337
goat’s milk and, 653
grapefruit and, 394
green beans and, 182
green peas and, 216
healthy eating and, 20
iron and, 763
mitochondria and, 76–78
nuts and seeds, 502–503
pineapple and, 360
protein and, 779
pumpkin seeds and, 526
quinoa and, 674
spinach and, 104
supporting, 379
Swiss chard and, 112
tofu and, 623
turkey and, 586
venison and, 568
vitamin B1 and, 787
vitamin B3 and, 769
vitamin B5 and, 773
whole grains and, 658
English cucumber, 287
English walnut, 528
Entamoeba histolytica bacteria, 378
Enteric hyperoxaluria, 725
Enterocytes, 73
Environmental considerations
for cod, 488
fish and shellfish, 455–456, 457–459
genetically modified foods and, 447
organic foods and, 321
for salmon, 477
for sardines, 491
for scallops, 497
for shrimp, 473
for tuna, 465
Environmental Protection Agency, 229, 726
Environmental Working Group
Dirty Dozen list with pesticide residue, 90, 340, 726
Enzymes
alliinase. See Alliinase
amino acids and, 640
antioxidant, 74
bromelain, 336, 356, 358–359, 360
cells and, 73
chymopapain, 378
coenzyme Q. See Coenzyme Q
digestive. See Digestive enzymes
in fruits, 336
glucuronosyl transferase, 200
glutathione perioxidase. See Glutathione perioxidase
glutathione transferase, 200
in kiwifruit, 365
manganese and, 767
myrosinase. See Myrosinase
naringenin and, 392
overview, 361
proteolytic, 360
quinone reductase, 200
sulfoxide lyase, 274
superoxide dismutase, 74
EPA (eicosapentaenoic acid)
importance of, 771
omega-3 fatty acids, 333, 455, 468, 476, 480, 533
Epicatechin (flavonoid), 754
Epinephrine (hormone), 296
Episesamin, 518
Erdman, John W., 28
Ergocalciferol, 797
Ergosterol, 796
Eriodictyol (flavonoid), 754
Escarole, 141
Escherichia coli bacteria
basil and, 699
blueberries and, 408
cranberries and, 414
lamb and, 572
promoting food safety, 49
raw milk and, 631
in sprouts, 89
Essential amino acids, 783
arginine, 27
eggs and, 632
glutamine. See Glutamine
grains and legumes, 658–659
histidine, 74
isoleucine, 74
leucine, 74
lysine. See Lysine
methionine. See Methionine
phenylalanine, 74
protein and, 779
theronine, 74
tryptophan. See Tryptophan
valine, 74
Essential fatty acids
energy production and, 379
linoleic acid. See Linoleic acid
linolenic acid, 74
Essential nutrients
essential nutrient chart, 25
vitamins as, 336
Estradiol (hormone), 391
Estrogen. See also Phytoestrogens
dietary fiber and, 601
flaxseeds and, 512
indole-3-carbinole and, 228
women’s health and, 312, 622, 670
Ethanol, 732
Ethnic food stores, 441
Ethyl alcohol, 732
Ethylene gas, 338
Eureka lemons, 428
European cranberry, 411
European cucumber, 287
European grapes, 396
European Journal of Nutrition, 127
European plums, 422–423
Evergreen blueberry, 405
Extra virgin olive oil, 53–55, 328–333
as cauliflower dip, 198
dressing vegetables with, 94
health benefits, 332
labeling of, 329–330
nutrient richness chart, 328
nutritional analysis of, 332
peak season, 329
preparing, 330
selecting, 329–330
storing, 330
varieties, 328–329
Extra virgin olive oil recipes
Better than Butter Olive Oil Dip, 331
Bruschetta, 331
Garlic Bean Dip, 331
Healthy Tuna Salad, 331
Italian Tomato Salad, 331
Marinated Olives, 325
Mediterranean Dressing, 331
Eyes. See also Vision health
carotenoids and, 158
cataracts in, 194
photoreceptors in, 76
rhodopsin and, 138
vitamin C and, 75
FAD (flavin adenine dinucleotide), 789
Fajita, Healthy, 195
Farmer’s markets, 441
farmraised fish
environment impact, 488–489
shrimp, 471
wild-caught vs., 495
Fatigue, reduction and enhanced energy, 812
Fats
agricultural chemicals and, 81
animal, 80
avocados and, 303
biotin and, 737
in broths, 58
dairy products and eggs, 630
different types of, 333
digestive enzymes and, 88, 361
energy production and, 77
in flaxseeds, 56
healthy sauté and, 94
nasunin and, 256
phenols and, 424
phospholipids and, 76
in poultry and lean meats, 552–553
reactive oxygen species and, 74, 77
in tofu, 619
vitamin B3 and, 769
vitamin B5 and, 773
vitamin B12 and, 793
vitamin E and, 799
Fat-soluble vitamins
lipoic acid and, 759
listed, 86
needed for cellular nutrition, 74
vitamin A. See Vitamin A
vitamin D. See Vitamin D
vitamin E. See Vitamin E
vitamin K. See Vitamin K
Fatty acids
bananas and, 421
biotin and, 737
dietary fiber and, 753
energy production and, 77
gene nutrition and, 80
needed for cellular nutrition, 74
nutrient-rich foods and, 27
omega-3. See Omega-3 fatty acids
prunes and, 427
vitamin B3 and, 769
FDA (Food and Drug Administration)
on farmed vs. wild salmon, 477
on mercury concentrations, 455, 465
qualified health claim, 502, 532, 534
vitamin A in milk, 639
Fennel, 210–211
no bake recipes, 210
nutrient richness chart, 210
varieties, 210
Fennel recipes
Apple Fennel Salad, 210
Beet Fennel Salad, 210
Fennel Mashed Potatoes, 211
Mediterranean Dressing, 211
Orange and Fennel Salad, 371, 651
7-Minute “Healthy Sautéed” Fennel, 211
Fennel Seed, 259
Ferrous gluconate, 614
Ferulic acid, 659, 678, 735, 743
Feta cheese
Greek Carrots, 235
Rye Spinach Salad, 671
Fetal health. See Healthy pregnancy
Fiber. See Dietary fiber
Fibrinogen, 636
Fibrinolysis, 361
Figs, 442–447
biochemical considerations chart, 730
biochemical considerations, 443
health benefits, 446
leaves of, 446
no bake recipes, 445
nutrient richness chart, 442
nutritional analysis of, 446
peak season, 443
preparing, 444
selecting, 443
storing, 443–444
varieties, 442–443