PHOTO: REBECCA STUMPF; MODEL: GRACE WARREN WITH WILHELMINA DENVER; STYLIST: EMILY CHOI; HAIR/MAKEUP: SALLY WALKER MINA WITH ALCHEMY MINERAL BLENDS; DRESS: FRENCH CONNECTION, COURTESY OF STARR’S CLOTHING CO.; BICYCLE: COURTESY OF UNIVERSITY BICYCLES
eating wisely by Lisa Turner
cruise through summer meals
Refresh and healthify your eating habits with these simple tips.
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It seems easy enough to eat well in the summer when markets overflow with fruits and veggies. But long, hot days may leave you less than eager to hover over a hot stove. The solution: simple tips for light, fast, and fresh food prep that takes advantage of the season’s bounty and helps you keep cool.
sprouted three-bean salad with lemon and tarragon vinaigrette SERVES 8
This fresh take on a classic is a perfect side to bring to a cookout. 1 1 ⁄2 2 1 2 1 ⁄2 1
cup sprouted mung beans cup olive oil tbsp fresh lemon juice tbsp Dijon mustard tbsp minced fresh tarragon leaves lb fresh green beans, julienned can red beans, rinsed and drained
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can chickpeas, rinsed and drained bunch scallions, thinly sliced cup halved cherry tomatoes oz crumbled feta cheese
Sprout in advance Sprout mung beans following directions on page 36. Make dressing Whisk together oil, lemon juice, and mustard until creamy. Add minced tarragon, and season with salt and pepper.
1–2 minutes. Dunk in a bowl of ice water to cool; drain, and place in a serving bowl. Add sprouted mung beans, red beans, chickpeas, and scallions. Dress, season with salt and pepper, and toss to mix. Chill in the refrigerator. Just before serving, gently fold in tomatoes and feta. NUTRITIONAL INFO 266 calories per serving, 18 g fat (4 g saturated), 20 g carb, 3 g fiber, 8 g protein, 293 mg sodium.
Prepare salad Bring a large pot of water to a boil; blanch green beans for
All recipes by Lisa Turner.
AUGUST 2014
PHOTOS: JENNIFER OLSON; FOOD STYLIST: VICTORIA ESCALLE WITH HALLEY RESOURCES; PROP STYLIST: NICOLE DOMINIC
sprout your beans WHY Simple to prepare without cooking, sprouted beans add variety to veggie dishes and are packed with protein, fiber, and nutrients. Plus, a recent study showed the fiber in beans may help lower harmful LDL cholesterol and decrease heart-disease risk. Like grains, nuts, and seeds, beans contain phytic acid, a compound that helps them store minerals to fuel growth, explains researcher Stephan Guyenet, PhD. But phytic acid also makes these foods harder for your body to digest, and can limit absorption of their mineral content. Sprouting produces the enzyme phytase, which breaks down phytic acid and aids digestion. Sprouting also increases the antioxidants in beans, especially phenolic compounds and flavonoids. TRY Three-bean salad (see recipe below); or serve sprouted lentils with green onions,
eating wise ly grated carrots, and chopped kalamata olives; or sauté pea sprouts with ginger and tamari. (To learn to sprout, see box below.) blend and serve chilled soups WHY Chilled fruit- and veggie-based soup is a delicious way to pack ample vitamins, minerals, and antioxidants into a single serving—and you never have to turn on the stove. Plus, unlike juiced fruits and veggies, which concentrate calories and sugar, whole produce blended into soup retains important fiber, good for balancing blood sugar, reducing cholesterol, and supporting gut health. Soups are also more filling than calorie-dense juices—good news, because studies show that we feel satisfied based on the volume of food we eat, not the calories, says Elisabetta Politi, RD, nutrition director at the Duke Diet & Fitness Center. TRY Blend cucumber, yellow pepper, avocado, and sweet corn for a tasty gazpacho, or try our cantaloupe and basil soup (see recipe page 38). cook with a light touch WHY When produce is ripe, sweet, and delicious, it’s easy to fill up on salads and other raw, fresh foods. But don’t forget to vary your cuisine with some cooked dishes, too. Heat liberates important
nutrients and phytochemicals (such as lycopene and beta-carotene) in some produce, especially red and orange plants such as tomatoes, carrots, peppers, and squash, allowing your body to better absorb these health-promoting compounds, says Joel Fuhrman, MD, author of Super Immunity (HarperOne, 2011). Simple cooking techniques such as steaming and pan frying can enrich your summer diet. And don’t be afraid to cook with healthy oils; some important nutrients are fat-soluble and are best absorbed when eaten with fat. TRY Blister cherry tomatoes in a castiron skillet, press with the back of a fork to extract juice, lightly cover in olive oil, sliced garlic, and chopped basil, and serve over a plate of whole-grain pasta. Or quarter and seed red, orange, and yellow bell peppers, lightly brush with olive oil, grill until tender, then drizzle with balsamic vinegar. eat your sunscreen WHY Foods high in beta-carotene may protect against skin cancer, early but promising research suggests. Think dark, leafy greens and deep-orange vegetables and fruits, such as carrots, red and orange bell peppers, and mangoes, as well as lycopene-rich foods like tomatoes, watermelons, papayas, and pink grapefruit.
cool beans
4 STEPS TO SPROUTING 1 Start with dried beans found in the bulk department of the grocery store. Try lentil beans, adzuki beans, mung beans, and chickpeas. (You can also sprout seeds, nuts, and grains using this method.) Sort through to remove any rocks or debris, and rinse beans well. 2 Put about 1⁄4 cup of beans in a quart jar, and fill the jar with cool, filtered water. Cover the top in a way that allows air to circulate; you can find special mesh lids for sprouting in most health-food stores, or just cover the top of the jar with cheesecloth secured with a rubber band. 3 6 YO GAJ O U R N A L .CO M
3 Soak beans overnight, or for 8 to 12 hours, at room temperature. Drain and rinse the beans twice, then set the open jar on its side, out of direct sunlight. Repeat the rinse-and-drain process two or three times a day until beans grow sprouts about 1⁄4- to 1⁄2-inch long. Mung beans, lentils, and adzukis will be ready in one or two days; chickpeas take three. 4 When sprouting is complete, rinse beans and drain thoroughly. Spread them on a paper towel or clean cloth to absorb moisture, then transfer to a clean, dry container and store in the refrigerator. Enjoy within seven days. AUGUST 2014
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chilled cantaloupe and basil soup SERVES 4
This refreshing soup’s spicy-sweet flavor is reminiscent of Thai cuisine. For creamiest results, use a ripe cantaloupe. 1 2 ⁄3 1 ⁄4 1 ⁄3
juice of 2 small limes large (4 lb) cantaloupe, peeled and cut into 1-inch pieces cup Greek yogurt, divided tsp Sriracha sauce cup chopped basil, plus 8 fresh leaves for garnish
Blend soup In a high-powered blender or food processor, combine lime juice and half the cantaloupe; pulse until liquified. Add remaining
cantaloupe and blend until smooth. Add 1⁄3 cup yogurt and Sriracha, and blend thoroughly. Add half of chopped basil and pulse lightly until just mixed in, but green flecks remain visible. Salt to taste. Transfer soup to a bowl, cover, and chill until very cold, about 2 hours. Prepare yogurt garnish In a clean blender, puree remaining 1⁄3 cup yogurt, remaining chopped basil, 1 tbsp water, and a pinch of salt. To serve Ladle soup among 4 bowls. Top each with a dollop of yogurt mixture, 2 basil leaves, and extra drops of Sriracha, if desired. Serve. NUTRITIONAL INFO 134 calories per serving, 4 g fat (3 g saturated), 22 g carbs, 2 g fiber, 5 g protein, 55 mg sodium
chia, flax, and pumpkin seed crackers MAKES 36 SMALL CRACKERS
Make these gluten-free crackers at night to avoid heating up your kitchen during hot summer days. ⁄2 ⁄4 3 ⁄4 3 2 2 1 1 1 1
cup flax seeds cup chia seeds cup pumpkin seeds tbsp nutritional yeast tbsp olive oil tbsp honey cup rice flour, divided, plus more for dusting tsp coarse sea salt
Prep seeds Heat oven to 350° F. Process flax and chia in a blender or food processor until finely ground. Transfer to a bowl. Stir in 1 cup water; let stand for 5 minutes. Process pumpkin seeds into a powder. Add to flax mixture. Make dough Stir yeast, oil, and honey into seed mixture. Add 1⁄2 cup of rice flour and mix into a dough. Using your hands, add remaining 1 ⁄2 cup flour, kneading until dough is no longer sticky. On a piece of parchment paper sprinkled with flour, roll dough into a ball and place in center of parchment. Flatten ball with hands, and roll out 1⁄8 -inch thick. Sprinkle dough with sea salt; roll out lightly to press in salt. Form crackers Using a sharp knife or pizza cutter, cut dough into 1-inch squares, being careful not to cut through parchment. Repeat with any leftover dough scraps. Bake and cool Transfer parchment to a cookie sheet and bake on center rack of oven until golden brown, 20–25 minutes. Remove and cool overnight to crisp crackers. Break cooled crackers apart. Store in a tightly sealed container. NUTRITIONAL INFO 67 calories per serving, 4 g fat (0 g saturated), 7 g carbs, 1 g fiber, 55 mg sodium
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AUGUST 2014
ea t i ng w ise ly Lycopene shows the strongest evidence for skin-cancer protection, says Karen Collins, RDN, nutrition advisor to the American Institute for Cancer Research. Herbs and spices also contain protective compounds, she says. For instance, the rosmarinic acid in rosemary, curcumin in turmeric and curry, and flavonoids in green tea may slow growth of skin-cancer cells, she says. TRY Toss papaya and mango cubes with spinach for a quick salad. Sprinkle tomato halves with curry powder and broil. Brew green tea with a sprig of rosemary, then chill for a refreshing beverage. don’t skip dessert WHY Homemade frozen-fruit treats (no specialized appliances required) are another way to add antioxidants and fiber to your diet. Plus, freezing berries increases the availability of certain nutrients by breaking down the berries’ cell walls to release them. In one study, freezing blackberries increased the levels of anthocyanins, antioxidants that help protect against cancer and heart disease. Not bad for nature’s candy! TRY For a quick, frosty ice cream-like sweet, puree frozen bananas, frozen berries, and honey in a blender, then refreeze in a bowl for 10 minutes. More ideas: Freeze pureed fruits in popsicle molds, or make a refreshing granita with fruit and garden herbs. (See recipe at right.)
blackberry-grapefruit granita
Discard pulp and seeds. Stir in zest, sugar, mint, and a pinch of salt.
SERVES 7
Freeze and process Pour mixture into a 9 x 13-inch baking dish and freeze, making sure baking dish is level, for 30 minutes. Remove from freezer and lightly rake a fork around edges, breaking up frozen mixture; return to freezer. Repeat three to four times, until mixture is uniformly frozen and fluffy. (Alternatively, freeze granita over night, remove 5 minutes before serving, and drag a fork across the top to make flakes.)
This light, frozen dessert marries nutrient-dense grapefruit and berries with a hint of mint. 3 1 ⁄2 3 to 4
zest and fruit of 1 small grapefruit cups blackberries cup unrefined cane sugar tbsp chopped fresh mint, plus whole leaves for garnish
Prepare fruit Using a sharp knife, peel grapefruit, removing skin and white pith. Cut into sections (removing membranes) and place in a high-powered blender or food processor. Add berries and 1 cup water; puree on high until smooth. Push pulp through strainer with a wooden spoon, reserving juice.
Garnish and serve Divide granita between 7 martini glasses, garnish with fresh mint sprigs, and serve immediately. NUTRITIONAL INFO 93 calories per serving, 0 g fat, 22 g carbs, 4 g fiber, 1 g protein, 18 mg sodium
smartly store fruits and veggies WHY Produce needs to be stored correctly; otherwise you risk losing between 50 and 90 percent of its antioxidants and other nutrients, says Jo Robinson, author of Eating on the Wild Side (Little, Brown and Company, 2013). Sealed plastic bags cause produce to quickly rot, and storing it in the crisper with no bag causes it to lose nutrients. TRY Preserve produce four times longer by placing it in a plastic sealable bag, pressing out the air, then pricking 10 or so holes in each side of the bag. D Chef and nutrition expert Lisa Turner is creator of The Healthy Gourmet app. 4 0 YO GAJ O U R N A L .CO M
AUGUST 2014