Eating for your health
April 22, 2010
By Ginger Isham
Jean Carper, author of “EatSmart Cookbook” from 2004, has simple but healthy recipes and a description of why the main ingredients are good for us. I have chosen a few examples of food nutrition facts and recipes from her book. Of course, there is a little maple syrup in some recipes.
• Tea – The healthiest drink that helps prevent deadly artery clogging and reverses poor arterial functioning (green is best but black is good too).
• Good fats – People whose main source of fat is olive oil live longer and have less heart disease, cancer and arthritis. The best olive oil is the extra virgin kind.
• Fish – Salmon, herring, sardines and tuna (fresh or canned) contain omega-3 oils that prevent cardiovascular disease, cancer, respiratory problems, inflammation related to arthritis and neurological disorders including depression and Alzheimer’s disease. Eat two servings a week.
• Good carbs – Choose whole grains, restrict white foods including potato, pasta and bread, but choose sourdough over other breads.
• High fiber fruits and veggies – Examples are pears, apples, bananas, raisins, asparagus, sweet potatoes, beets, peas, Brussels sprouts and pumpkin.
• Some statistics – A study in Greece years ago showed a 72 percent decrease in heart disease when participants ate five or more fruits and veggies per day. A Japanese study showed reduction in deaths related to liver, stomach and lung cancer by 20 percent to 35 percent.
Beets with Orange and Ginger
6 medium beets (high in antioxidants)
1 tablespoon cornstarch
1 cup orange juice
1 tablespoon white vinegar (suppresses blood sugar spikes)
2 tablespoons maple syrup
2 tablespoons crystallized ginger, chopped (an anticoagulant)
1/2 cup walnut pieces (contain good fat)
Cook beets and skin and cut into wedges (may buy 3 15-ounce cans of cooked beets, drained). Combine rest of ingredients in sauce pan and simmer until thickened. Add beets and mix.
Fruity Chicken Curry Salad
2 cups cooked chicken, cut into bite-sized pieces (good protein and low-fat)
1 20-ounce can chunk pineapple, drained (antioxidant)
1/2 cup chopped celery (antioxidant)
1/4 cup fat-free sour cream
2 teaspoons curry; begin with 1 teaspoon and add to taste (anti-inflammatory)
pinch of salt and black pepper
Combine all together and serve.
Grilled Salmon Glaze
Mix 1/4 cup maple syrup and 2 tablespoons lite soy sauce in saucepan and cook for 3 to 4 minutes. Use as a glaze for a thick, flavorful crust on your salmon.
Ginger Isham lives with her husband on a fifth generation family farm on Oak Hill Road.