Olive Oil
Four decades ago, researchers from the Seven Countries Study concluded that
the monounsaturated fats in olive oil were largely responsible for the low rates
of heart disease and cancer on the Greek island of Crete. Now we know that olive
oil also contains polyphenols, powerful antioxidants that may help prevent
age-related diseases.
Roasted Eggplant & Feta Dip
This roasted eggplant and feta dip gets a kick from a fresh chile pepper
and cayenne pepper. There are countless variations on this classic meze
(appetizer) in Greece. Out-of-season eggplant or eggplant that has been
heavily watered often has an abundance of seeds, which make the vegetable
bitter. Be sure to taste the dip before you serve it; if it's a touch
bitter, you can remedy that with a little sugar. Serve with toasted pita
crisps or as a sandwich spread.
12 servings, about 1/4 cup each
| Active Time:
40 minutes | Total Time: 40 minutes
Ingredients
- 1 medium eggplant, (about 1 pound)
- 2 tablespoons lemon juice
- 1/4 cup extra-virgin olive oil
- 1/2 cup crumbled feta cheese, preferably Greek
- 1/2 cup finely chopped red onion
- 1 small red bell pepper, finely chopped
- 1 small chile pepper, such as jalapeño, seeded and minced (optional)
- 2 tablespoons chopped fresh basil
- 1 tablespoon finely chopped flat-leaf parsley
- 1/4 teaspoon cayenne pepper, or to taste
- 1/4 teaspoon salt
- Pinch of sugar, (optional)
Preparation
- Position oven rack about 6 inches from the heat source; preheat broiler.
- Line a baking pan with foil. Place eggplant in the pan and poke a few
holes all over it to vent steam. Broil the eggplant, turning with tongs
every 5 minutes, until the skin is charred and a knife inserted into the
dense flesh near the stem goes in easily, 14 to 18 minutes. Transfer to a
cutting board until cool enough to handle.
- Put lemon juice in a medium bowl. Cut the eggplant in half lengthwise
and scrape the flesh into the bowl, tossing with the lemon juice to help
prevent discoloring. Add oil and stir with a fork until the oil is absorbed.
(It should be a little chunky.) Stir in feta, onion, bell pepper, chile
pepper (if using), basil, parsley, cayenne and salt. Taste and add sugar if
needed.
Nutrition
Per serving : 75 Calories; 6 g Fat; 2 g Sat; 4 g Mono; 6 mg
Cholesterol; 4 g Carbohydrates; 2 g Protein; 2 g Fiber; 129 mg Sodium; 121 mg
Potassium
Exchanges: 1/2 vegetable, 1 fat
Tips & Notes
- Make Ahead Tip: Cover and refrigerate for up to 2 days.
Yogurt
In the 1970s, Soviet Georgia was rumored to have more centenarians per capita
than any other country. Reports at the time claimed that the secret of their
long lives was yogurt, a food ubiquitous in their diets. While the age-defying
powers of yogurt never have been proven directly, yogurt is rich in calcium,
which helps stave off osteoporosis and contains “good bacteria” that help
maintain gut health and diminish the incidence of age-related intestinal
illness.
Herbed Yogurt Cheese
Serve this delicious cheese spread on crostini. Remember to start
draining the yogurt the day before blending the cheese.
2 cups | Active Time: 10 minutes |
Total Time: 10 minutes (plus 1 day to make yogurt cheese)
Ingredients
- 2 cups yogurt cheese, (see Tip)
- 2 scallions, trimmed and minced
- 2 tablespoons chopped fresh parsley, plus additional leaves for garnish
- 1 tablespoon chopped fresh basil, or 1/2 teaspoon dried
- 1 clove garlic, minced
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground pepper
Preparation
- Blend together yogurt cheese, scallions, parsley, basil, garlic, salt
and pepper with a wooden spoon in a medium bowl. Garnish with parsley leaves
and serve.
Nutrition
Per serving : 20 Calories; 0 g Fat; 0 g Sat; 0 g Mono; 1 mg
Cholesterol; 4 g Carbohydrates; 2 g Protein; 0 g Fiber; 62 mg Sodium; 6 mg
Potassium
Exchanges: Free Food
Tips & Notes
- Make Ahead Tip: Cover and refrigerate for up to 2 days.
- Tip: To make 2 cups of yogurt cheese, line a colander
with a large cotton towel or double thickness of cheesecloth, and place the
colander in the sink. Pour in 6 cups low-fat yogurt. After 15 minutes,
transfer the colander to a bowl. Cover with plastic wrap and refrigerate for
24 hours or overnight. Gathering the edges of the towel together, gently
squeeze out any remaining liquid. Transfer the yogurt cheese to a separate
container. Refrigerate until ready to use. Keeps 1 week.
Fish
Thirty years ago, researchers began to study why the native Inuits of Alaska
were remarkably free of heart disease. The reason, scientists now think, is the
extraordinary amount of fish they consume. Fish is an abundant source of omega-3
fats, which help prevent cholesterol buildup in arteries and protect against
abnormal heart rhythms.
Cashew Salmon with Apricot Couscous
Yogurt sauce flavored with lemon, cumin and cilantro tops this
Indian-inspired grilled salmon.
4 servings | Active Time: 35 minutes |
Total Time: 35 minutes
Ingredients
- 1/2 cup nonfat plain yogurt
- 3 scallions, sliced, greens and whites separated
- 2 tablespoons lemon juice
- 2 tablespoons chopped fresh cilantro
- 1/2 teaspoon ground cumin
- 3/4 teaspoon salt, divided
- 1/2 teaspoon freshly ground pepper, divided
- 1 tablespoon extra-virgin olive oil
- 1/4 cup chopped dried apricots
- 1 tablespoon minced fresh ginger
- 1 1/4 cups water
- 1 cup whole-wheat couscous
- 1 pound salmon fillet, preferably wild Pacific, skinned (see Note) and
cut into 4 portions
- 2 tablespoons chopped toasted cashews (see Note)
Preparation
- # Preheat grill to medium-high or position rack in upper third of oven
and preheat broiler.
- Combine yogurt, scallion greens, lemon juice, cilantro, cumin, 1/4
teaspoon salt and 1/4 teaspoon pepper in a medium bowl. Set aside.
- Heat oil in a large saucepan over medium heat. Add apricots, ginger, the
scallion whites and 1/4 teaspoon salt. Cook, stirring, until softened, about
2 minutes. Add water and bring to a boil over high heat. Stir in couscous.
Remove from heat, cover and let stand until the liquid is absorbed, about 5
minutes. Fluff with a fork.
- Meanwhile, rub salmon with the remaining 1/4 teaspoon each salt and
pepper. If grilling, oil the grill rack (see Tip). If broiling, coat a
broiler pan with cooking spray. Grill or broil the salmon until browned and
just cooked through, about 3 minutes per side. Serve with the couscous,
topped with the yogurt sauce and cashews.
Nutrition
Per serving : 487 Calories; 15 g Fat; 2 g Sat; 6 g Mono; 73
mg Cholesterol; 65 g Carbohydrates; 35 g Protein; 9 g Fiber; 527 mg Sodium; 621
mg Potassium
3 Carbohydrate Serving
Exchanges: 3 starch, 1/2 fruit, 3 lean meat, 1 fat
Tips & Notes
- Ingredient note: Wild-caught salmon from the Pacific
(Alaska and Washington) are more sustainably fished and have a larger, more
stable population. To skin a salmon fillet, place the fillet on a clean
cutting board, skin side down. Starting at the tail end, slip the blade of a
long, sharp knife between the fish flesh and the skin, holding the skin down
firmly with your other hand. Gently push the blade along at a 30° angle,
separating the fillet from the skin without cutting through either.
- Kitchen tips: To toast chopped nuts, cook in a small
dry skillet over medium-low heat, stirring constantly, until fragrant and
lightly browned, 2 to 4 minutes.
- To oil a grill rack, oil a folded paper towel, hold it with tongs and
rub it over the rack. (Do not use cooking spray on a hot grill.)
Chocolate
The Kuna people of the San Blas islands, off the coast of Panama, have a rate
of heart disease that is nine times less than that of mainland Panamanians. The
reason? The Kuna drink plenty of a beverage made with generous proportions of
cocoa, which is unusually rich in flavanols that help preserve the healthy
function of blood vessels. Maintaining youthful blood vessels lowers risk of
high blood pressure, type 2 diabetes, kidney disease and dementia.
Chocolate-Fudge Pudding Cake
When you have a craving for a comforting dessert, try this pudding cake,
which forms its own rich-tasting sauce as it bakes. The coffee flavor is
subtle, but it adds complex depth to the cake's flavor.
8 servings, about 1/2 cup each
| Active Time:
20 minutes | Total Time: 1 hour
Ingredients
- 1/2 cup whole-wheat pastry flour, (see Ingredient notes)
- 1/2 cup all-purpose flour
- 1/3 cup sugar or 3 tablespoons Splenda Sugar Blend for Baking (see
Ingredient notes)
- 1/4 cup unsweetened cocoa powder, sifted
- 1 1/2 teaspoons baking powder
- 1/2 teaspoon salt
- 1 large egg
- 1/2 cup 1% milk
- 2 tablespoons canola oil
- 2 teaspoons vanilla extract
- 3/4 cup semisweet chocolate chips, (optional)
- 1 1/3 cups hot brewed coffee
- 2/3 cup packed light brown sugar, or Splenda Granular
- 1/4 cup chopped walnuts, or pecans, toasted
- Confectioners' sugar, for dusting
Preparation
- Preheat oven to 350°F. Coat a 1 1/2- to 2-quart baking dish with cooking
spray. Whisk whole-wheat flour, all-purpose flour, sugar (or Splenda Sugar
Blend), cocoa, baking powder and salt in a large bowl. Whisk egg, milk, oil
and vanilla in a glass measuring cup. Add to the flour mixture; stir with a
rubber spatula until just combined. Fold in chocolate chips, if using.
Scrape the batter into the prepared baking dish. Mix hot coffee and brown
sugar (or Splenda Granular) in the measuring cup and pour over the batter.
Sprinkle with nuts. (It may look strange at this point, but don't worry.
During baking, cake forms on top with sauce underneath.)
- Bake the pudding cake until the top springs back when touched lightly,
30 to 35 minutes. Let cool for at least 10 minutes. Dust with confectioners'
sugar and serve hot or warm
Nutrition
Per serving : 220 Calories; 7 g Fat; 1 g Sat; 3 g Mono; 27
mg Cholesterol; 38 g Carbohydrates; 4 g Protein; 2 g Fiber; 237 mg Sodium; 105
mg Potassium
2 1/2 Carbohydrate Serving
Exchanges: 21/2 other carbohydrate, 1 fat
Nutrition Note: Per serving with Splenda: 1 Carbohydrate
Serving, 157 calories, 20 g carbohydrate
Tips & Notes
- Ingredient Notes: Whole-wheat pastry flour--the
whole-grain equivalent of cake flour--adds fiber and a rich, nutty taste.
- Substituting with Splenda: In the EatingWell Test
Kitchen, sucralose is the only alternative sweetener we test with when we
feel the option is appropriate. For nonbaking recipes, we use Splenda
Granular (boxed, not in a packet). For baking, we use Splenda Sugar Blend
for Baking, a mix of sugar and sucralose. It can be substituted in recipes
(1/2 cup of the blend for each 1 cup of sugar) to reduce sugar calories by
half while maintaining some of the baking properties of sugar. If you make a
similar blend with half sugar and half Splenda Granular, substitute this
homemade mixture cup for cup.
- When choosing any low- or no-calorie sweetener, be sure to check the
label to make sure it is suitable for your intended use.
Nuts
Studies of Seventh-Day Adventists (a religious denomination that emphasizes
healthy living and a vegetarian diet) show that those who eat nuts gain, on
average, an extra two and a half years. Nuts are rich sources of unsaturated
fats, so they offer benefits similar to those associated with olive oil. They’re
also concentrated sources of vitamins, minerals and other phytochemicals,
including antioxidants.
Almond-Crusted Pork with Honey-Mustard Dipping Sauce
Sliced almonds add a delectable, almost-like-fried-chicken crunch to the
breading for these tender pieces of pork. We slice the pork thinly to keep
the cooking time quick. The resulting pork “fingers” are great dipped in
this surprisingly simple, delicious honey, soy and mustard sauce.
4 servings | Active Time: 25 minutes |
Total Time: 40 minutes
Ingredients
- 1 cup coarse dry breadcrumbs, preferably whole-wheat (see Note)
- 1/2 cup sliced almonds
- 1 teaspoon garlic powder
- 1/2 teaspoon kosher salt
- 1/4 teaspoon freshly ground pepper
- 1 large egg white, beaten
- 1 pound pork tenderloin, trimmed and cut diagonally into 1/2-inch-thick
slices
Dipping Sauce
- 1/4 cup honey
- 2 tablespoons reduced-sodium soy sauce
- 2 tablespoons Dijon mustard
Preparation
- Preheat oven to 425°F. Set a wire rack on a baking sheet and coat it
with cooking spray.
- Place breadcrumbs, almonds, garlic powder, salt and pepper in a food
processor; pulse until the almonds are coarsely chopped. Transfer the
mixture to a shallow dish.
- Place egg white in another shallow dish. Dip both sides of each pork
slice in egg white, then evenly coat with the almond mixture. (Discard any
remaining egg white and almond mixture.) Place the pork on the prepared rack
and coat on both sides with cooking spray.
- Bake the pork until golden brown and no longer pink in the center, 16 to
18 minutes.
- Meanwhile, whisk honey, soy sauce and mustard in a small bowl. Serve the
pork with the honey-mustard sauce.
Nutrition
Per serving : 299 Calories; 7 g Fat; 1 g Sat; 4 g Mono; 74
mg Cholesterol; 30 g Carbohydrates; 29 g Protein; 3 g Fiber; 561 mg Sodium; 562
mg Potassium
2 Carbohydrate Serving
Exchanges: 1 starch, 1 other carbohydrate, 3 lean meat
Tips & Notes
- Note: We like Ian's brand of coarse dry whole-wheat
breadcrumbs, labeled “Panko breadcrumbs.” Find them in the natural-foods
section of large supermarkets. To make your own breadcrumbs, trim crusts
from firm sandwich bread. Tear the bread into pieces and process in a food
processor until coarse crumbs form. Spread the breadcrumbs on a baking sheet
and bake at 250°F until dry and crispy, about 15 minutes. One slice of bread
makes about 1/3 cup dry whole-wheat breadcrumbs.
Wine
Drinking alcohol in moderation protects against heart disease, diabetes and
age-related memory loss. Any kind of alcoholic beverage seems to provide such
benefits, but red wine has been the focus of much of the research. Red wine
contains resveratrol, a compound that likely contributes to its benefits—and,
according to animal studies, may activate genes that slow cellular aging.
White Sangria
OK, so it's kind of a contradiction for a sangria, which is named for its
blood-red color, to be made with white wine, but once you've tasted this
festive thirst quencher it won't matter a bit. Pieces of mixed summer melons
are the perfect match for a crisp Sauvignon Blanc.
6 servings, 1 cup each
| Active Time: 10
minutes | Total Time: 30 minutes
Ingredients
- 1 1/2 cups mixed colorful bite-size melon pieces, such as cantaloupe,
honeydew, Ogen or Charentais
- 1/3 cup sugar
- 1 750-ml bottle crisp white wine, such as Sauvignon Blanc or Pinot
Grigio
- 1/4 cup brandy
- 2 tablespoons Triple Sec, or other orange-flavored liqueur
- 3/4 cup sparkling water, or club soda
- Ice cubes
- Lime or starfruit slices, for garnish
- Small mint sprigs, for garnish
Preparation
- Stir melon and sugar together in a large pitcher. Let stand for 15 to 30
minutes to draw out the juices.
- Just before serving, stir wine, brandy, Triple Sec (or other orange
liqueur) and sparkling water (or club soda) into the pitcher. Add ice cubes
to 6 glasses. Fill the glasses with the sangria, spooning some of the fruit
into each glass. Garnish each drink with a slice of lime (or starfruit) and
a sprig of mint.
Nutrition
Per serving : 198 Calories; 0 g Fat; 0 g Sat; 0 g Mono; 0 mg
Cholesterol; 20 g Carbohydrates; 0 g Protein; 0 g Fiber; 14 mg Sodium; 191 mg
Potassium
Tips & Notes
- Make Ahead Tip: Prepare through Step 1, cover and
refrigerate for up to 1 day. Finish with Step 2 just before serving.
Blueberries
In a landmark study published in 1999, researchers at Tufts University’s Jean
Mayer Human Nutrition Research Center on Aging fed rats blueberry extract for a
period of time that in “rat lives” is equivalent to 10 human years. These rats
outperformed rats fed regular chow on tests of balance and coordination when
they reached old age. Compounds in blueberries (and other berries) mitigate
inflammation and oxidative damage, which are associated with age-related
deficits in memory and motor function.
Blueberry Tart with Walnut Crust
For this tart a few tablespoons of maple syrup sweeten the blueberry
topping and round out the flavor of the cream filling.
12 servings | Active Time: 30 minutes |
Total Time: 2 hours (including cooling & chilling time)
Ingredients
Crust
- 1/2 cup walnuts, lightly toasted (see Tip)
- 1 cup graham cracker crumbs, preferably whole-wheat (see Note)
- 1 large egg white
- 1 tablespoon butter, melted
- 1 tablespoon peanut or canola oil
- Pinch of salt
Filling
- 8 ounces reduced-fat cream cheese (Neufchâtel), softened
- 1/4 cup reduced-fat sour cream
- 1/4 cup plus 2 tablespoons pure maple syrup, preferably grade B, divided
- 2 cups fresh blueberries
Preparation
- To prepare crust: Preheat oven to 325°F.
- Coarsely chop walnuts in a food processor. Add graham cracker crumbs and
process until the mixture looks like fine crumbs.
- Whisk egg white in a medium bowl until frothy. Add the crumb mixture,
butter, oil and salt; toss to combine. Press the mixture into the bottom and
1/2 inch up the sides of a 9-inch removable-bottom tart pan. Set the pan on
a baking sheet. Bake until dry and slightly darker around the edges, about 8
minutes. Cool on a wire rack.
- To prepare filling: Beat cream cheese, sour cream and 1/4 cup maple
syrup in a medium bowl with an electric mixer on low speed until smooth.
When the crust is cool, spread the filling evenly into it, being careful not
to break up the delicate crust. Arrange blueberries on the filling, pressing
lightly so they set in. Drizzle the remaining 2 tablespoons maple syrup over
the berries. Chill for at least 1 hour to firm up.
Nutrition
Per serving : 177 Calories; 11 g Fat; 4 g Sat; 3 g Mono; 18
mg Cholesterol; 17 g Carbohydrates; 4 g Protein; 1 g Fiber; 138 mg Sodium; 103
mg Potassium
1 Carbohydrate Serving
Exchanges: 1 carbohydrate (other), 2 fat
Tips & Notes
- Make Ahead Tip: Refrigerate for up to 1 day. |
Equipment: 9-inch removable-bottom tart pan
- Tip: To toast walnuts, spread on a baking sheet and
bake at 350°F, stirring once, until fragrant, 7 to 9 minutes.
- Note: To avoid trans fats, look for graham crackers
without partially hydrogenated vegetable oil. To make crumbs, pulse graham
crackers in a food processor or place in a large sealable plastic bag and
crush with a rolling pin. (You'll need about 14 whole-wheat graham cracker
squares to make 1 cup of crumbs.)
