healthiest way of eating group week 2 - WHFoods · occur.This will greatly enhance its...

27

healthiest wayof eating group

week 2

HOW CAN FOODS

SUPPORT YOUR

IMMUNE SYSTEM?

Focus: How can foods support your

immune system?

The focus of Week 2 is to eat more immune-supportive foods. Your immune

system is like a finely tuned orchestra whose purpose is to defend your body

from unhealthy insults from the world around you.

Like an orchestra, your immune system contains

many different instruments that work harmoniously

together with one goal, protecting you from foreign

insults that can cause damage to your body. Each

instrument of the immune system—whether it be

cells like T-cells or messenger molecules like

cytokines—needs different nutrients to support it.

When you have a strong immune system you are

less likely to experience colds and flus. So eating for your immune system can

be thought of as eating to help prevent colds and flus.

This week you’ll learn more about immune-supportive

foods, cooking techniques like “Healthy Sauté” that

don’t use heated oils, and how organic foods are

beneficial for health as well as focus on incorporating

immune-supportive vegetables into your diet. You’ll

also learn preparation techniques for foods included

in this week’s menu, including bell peppers, shiitake

mushrooms, eggplant, basil, onions, garlic, chicken,

and more.

The Menu for Week 2 includes recipes that feature creative ways of enjoying

vegetables throughout your meal. It can be enjoyed as lunch or dinner.

28

Week 2 Menu

• 7-Minute “Quick Broiled” Chicken with

• Mustard OR Quick Eggplant Parmesan

• 5- Minute Green Salad with Healthy

Vinaigrette

• Mediterranean Feast: 7-Minute

“Healthy Sautéed” Bell Peppers,

• Cabbage, and Cauliflower

• Fresh Fruit with Lemon Sauce

• Healthy Lifestyle Tea

7-Minute “Quick Broiled” Chicken

This recipe is featured on page 579 of The World’s Healthiest Foods book.

2 6-oz boneless chicken breasts, with skin2 tsp fresh lemon juice

Sea salt and pepper to taste

Dressing

2 cloves garlic, chopped

3 TBS extra virgin olive oil

2 tsp fresh lemon juice

1 TBS Dijon mustard

Sea salt and pepper to taste Serves 2

1. Preheat the broiler and place an all stainless steel skillet (be sure that the

handle is also stainless steel) or cast iron pan under the heat for about 10 min-

utes to get it very hot. The pan should be about 5 to 7 inches from the heat

source.

2. While the pan is heating, rinse and pat the chicken dry and season it with

lemon juice, salt, and pepper. Do not remove the skin (this will be done after the

chicken has cooked).

3. Using a hot pad, pull pan away from heat and place chicken breast on hot

pan, skin side up. Return pan to broiler. It is not necessary to turn the breast

because it is cooking on both sides at once. Depending upon the size, it should

be cooked in about 7 minutes.

4. While the chicken is cooking, prepare the dressing by combining garlic, extra

virgin olive oil, Dijon mustard, and salt and pepper to taste.

5. The breast is done when it is moist, yet its liquid runs clear when pierced. The

inside temperature needs to reach 165˚F (74˚C). Remove the skin before serv-

ing; it is left on to keep the chicken moist while broiling.

6. Drizzle dressing over chicken breasts right before serving.

29

Cooking Hint:This recipe is best if chicken breasts are small, such as the 6-ounce size desig-

nated in the recipe. Larger breasts will take longer to cook. If you want to cook

the recipe in less than 7 minutes (between 4 and 5 minutes) you can slice the 6-

ounce chicken breasts in half. If you use thighs for this recipe, be sure to use

boneless thighs or they will take much longer to cook.

Preparation Tip: Chicken When handling raw chicken, be extremely careful that it does not come in con-

tact with other foods, especially those that will be served uncooked, because raw

poultry can contain Salmonella bacteria. In fact, you should use a separate plas-

tic cutting board for poultry and meats than you use for vegetables and other

foods. . If you don’t use a separate board, make sure you wash your hands and

cutting board very well with hot soapy water after handling chicken. It is a good

idea to add 2 TBS of bleach to 2 cups of water in a spray bottle and use this

mixture to clean your cutting board. Spray your cutting board with this mixture

and let it evaporate (this takes about 20 minutes).

When defrosting a frozen chicken, do so in the refrigerator and not at room tem-

perature. Place it on a plate to capture any liquid drippings.

Preparation Tip: Quick BroilTo “Quick Broil,” you want to first preheat the broiler. It heats up very quickly so

you don’t have to have the broiler on for very long. Place stainless steel skillet

(with steel handle) or cast iron skillet under broiler to get it hot. Preheating the

pan allows the fish, meat, or poultry that is being “Quick Broiled” to cook on both

sides at one time. Because the pan is so hot, it immediately seals the fish or

meat on the bottom to retain the juices and keeps it from sticking to the pan. For

more on “Quick Broil,” see page 60 of The World’s Healthiest Foods book.

30

Preparation Tip: Lemon juiceRinse lemon before cutting. Its best to juice a lemon when it’s at room tempera-

ture since it produces more juice when it is not cold. Roll the lemon under the

palm of your hand on a flat surface to extract more juice. Cut the lemon in half,

removing the visible seeds from the fruit. You can juice the lemon using a juicer

or reamer, or squeezing it by hand.

Preparation Tip: GarlicSeparate the individual cloves by placing bulb on cutting board and gently, but

firmly, applying pressure with the palm of your hand at an angle. This will cause

the layers of skin that hold the bulb together to separate. Alternatively, you can

insert a knife between the individual cloves to separate them from the rest of the

bulb.

To peel the skin off of the clove, place the side of a chef’s knife on it and give it a

quick whack with the palm of your hand. This will loosen the skin so you can

easily remove it.

Slice the garlic into 1/16-inch pieces. Then cut across the slices of garlic using a

rocking motion with your knife, chopping it into the desired size. For minced gar-

lic, chop fine.

Let garlic sit for 5-10 minutes before incorporating it into recipe to allow the con-

version of the maximum amount of garlic’s sulfur-containing phytonutrients to

occur. This will greatly enhance its health-promoting benefits. You’ll notice that as

you let it sit, its notably pungent aroma appears; that’s because the same com-

pounds responsible for its health benefits are also responsible for its famous

smell and flavor. For more information on the importance of letting garlic sit

before cooking it or eating it, see page 261 of The World’s Healthiest Foods

book.

31

Quick Eggplant Parmesan

This recipe is featured on page 257 of The World's Healthiest Foods book.

1 medium eggplant

3 TBS + 3 TBS low-sodium chicken or vegetable broth


2 cloves garlic, minced

1/4 cup fresh basil

Sea salt to taste

2 tomatoes, medium-large size

1 cup low-fat ricotta cheese

Parmesan cheese

Serves 2

1. Mince garlic.

2. Cut tomatoes into 1/4-inch slices.

3. Combine garlic with olive oil, basil, and sea salt to taste in a small

mixing bowl.

4. Heat 3 TBS broth over medium heat in a stainless steel skillet.

5. While broth is heating, cut whole eggplant into 1/2-inch slices.

6. When broth begins to steam, add eggplant slices, cover, and sauté

for 5 minutes.

7. Turn eggplant and add 3 TBS broth.

8. Top each slice of eggplant with a thin slice of tomato and 1-1/2 TBS low-fat

ricotta cheese.

9. Continue to sauté, covered, for 2 more minutes.

10. Remove eggplant from pan and arrange on serving plate. Top each slice

with 1 tsp basil sauce.

11. Grate Parmesan cheese over eggplant and serve.

32

Preparation Tip: EggplantRinse eggplant under cold running water to clean. Cut off ends of eggplant and

slice remainder into 1/2-inch slices. Cutting eggplant into slices of equal thick-

ness will help it to cook more evenly. Unless the eggplant is wax coated, you

don't need to peel it. If you do want to peel it, use a vegetable peeler after cut-

ting off ends. If the eggplant is not wax coated, I wouldn’.t peel it so that you can

enjoy the nutrients the peel contains, such as the phytonutrient, nasunin, and

dietary fiber. It is good to brush or toss slices in a little lemon juice to keep them

from turning brown when exposed to the air. You do not need to sweat the egg-

plant, as other recipes call for, since the way that it is prepared in the recipe will

help reduce its inherent bitterness.





bulb.

To peel the skin off of the clove, place the side of a chef's knife on it and give it a


easily remove it.



lic, chop fine.


version of the maximum amount of garlic's sulfur-containing phytonutrients to

occur. This will greatly enhance its health-promoting benefits. You'll notice that as

you let it sit, its notably pungent aroma appears; that's because the same com-



before cooking it or eating it, see page 261 of The World's Healthiest Foods

book.

33

5-Minute Green Salad with

Healthy Vinaigrette


Salad

4 cups salad greens (romaine, green leaf, red leaf, Boston and/or

prepackaged mixed greens)

Dressing


1 TBS fresh lemon juice


1. Combine extra virgin olive oil, lemon juice (or balsamic vinegar if you prefer),

sea salt and pepper in a bowl. For a more well integrated dressing, whisk in the

olive oil a little at a time.

2. Wash salad greens and then toss them with dressing just before serving

10 Variations for Healthy Vinaigrette Dressing1. French: add 1 tsp of Dijon mustard

2. Asian: add a few drops of tamari (soy sauce)

3. Ginger: add 1/2 tsp of grated ginger

4. Parsley: add 1 TBS parsley

5. Chives: add 1 TBS chives

6. Garlic: add 1 clove pressed garlic

7. Basil: add 6 leaves of fresh chopped basil

8. Italian Herb: add 2 tsp chopped fresh rosemary and 1 tsp

chopped fresh oregano

9. Anchovy/Capers: add 5 anchovy fillets and 1 tsp capers

10. Creamy: add 2 TBS low-fat plain yogurt

34

Preparation Tip: Salad greens

Head lettuce (such as romaine, butter lettuce, green or red leaf lettuce)

Remove and discard the outer leaves. Slice off the roots as well as the tips of

the remaining leaves since they tend to be bitter. Chop the remaining lettuce,

rinse well and then either pat dry or use a salad spinner if you have one avail-

able to remove the excess water.

Loose Salad Greens (such as arugula, watercress, mizuna, or prepackaged

salad mixes)

To wash loose salad greens, first trim their roots, separate the leaves and them

place them in a large bowl of tepid water, swishing them around with your hands

to dislodge any dirt. Remove the leaves from the water, refill the bowl with clean

water, and repeat this process until no dirt remains in the water (usually about

two to three times will do the trick). For more on preparing delicious salads, see

page 140 of The World’s Healthiest Foods book.

Preparation Tip: Lemon juiceRinse lemon before cutting. Its best to juice a lemon when it’s at room tempera-





35

Mediterranean Feast: 7-Minute

“Healthy Sautéed” Bell Peppers,

Cabbage and Cauliflower


1 red bell pepper

8 shiitake mushrooms

1 medium yellow onion

3 TBS + 3 TBS low-sodium chicken or vegetable broth

Mediterranean Dressing


2 tsp lemon juice

2 medium cloves garlic


1. Slice onion and let sit for at least 5 minutes before cooking.

2. Heat 3 TBS broth over medium heat in a stainless steel skillet.

3. While broth is heating, slice bell pepper and mushrooms (for preparation tips,

see below).

4. When broth begins to steam, add vegetables and sauté covered for 3 minutes.

5. After 3 minute, stir, and add 3 TBS of broth. Then cook uncovered on low heat

for another 4 minutes. If the pan starts to scorch, add a little bit more liquid.

6. Transfer to a bowl. For more flavor, toss vegetables with the dressing ingredi-

ents while it is still hot. (Mediterranean Dressing does not need to be made sep-

arately.)

36

Preparation Tip: “Healthy Sauté”“Healthy Sauté” is a healthy alternative to sautéing that uses broth instead of oil

to cook vegetables and other foods. Healthy Sauté lets you easily make vegeta-

bles with robust flavors in a matter of minutes, preserving their inherent nutrient

richness. Since it doesn’t use heated oils, “Healthy Sauté” avoids the formation

of carcinogenic compoundS created when oils are heated to high temperatures.

To “Healthy Sauté,” heat broth in a stainless steel skillet. When the broth begins

to steam, add vegetables and cover. Sauté for recommended amount of time

and then remove the cover and stir the vegetables, continuing to cook uncovered

for designated amount of time.

Preparation Tip: Bell PeppersIt is best to rinse bell peppers under cold running water before cutting. To slice

bell peppers, first cut the pepper lengthwise on all four sides so that you end up

with four pieces. Then cut the rib (to which the seeds are attached) out of the

inside of each piece and discard. Cut the four pieces into 1/4-inch strips.

37

Preparation Tip: Cabbage

R e m ove the outer layers of cabbage head as they are usually bitter and discolored.

Cut head in half and then into quarters and cut out core. Slice into 1/4-inch slices.

Cutting your cabbage into slices of equal thickness will help it to cook more eve n l y.

Because thinly sliced cabbage cooks more quick l y,

Let the cabbage sit for 5 minutes before incorporating it into recipe to enhance

the activation of enzymes that convert plant nutrients into their active form,

which have been show to contain health-promoting properties. .For more infor-

mation on the importance of letting garlic sit before cooking it or eating it, see

page 222 of The World’s Healthiest Foods book.





bulb.

To peel the skin off of the clove, place the side of a chef’s knife on it and give it a


easily remove it.



lic, chop fine.


version of the maximum amount of garlic’s sulfur-containing phytonutrients to

occur. This will greatly enhance its health-promoting benefits. You’ll notice that as

you let it sit, its notably pungent aroma appears; that’s because the same com-



before cooking it or eating it, see page 261 of The World’s Healthiest

Foods book.

38

Fruit with Lemon Sauce


2 cups fresh fruit: berries, grapes, chopped pears

and/or your favorite fruit in season

Lemon Sauce

1 tsp lemon zest

2 tsp lemon juice

3 TBS cream honey

Serves 2

1. Wash fruit and cut into desired size.

2. Mix cream honey, lemon juice, and lemon zest in a small mixing bowl.

3. Spoon over fresh fruit.

39

Preparation Tip: Lemon zestIdeally, when making lemon zest, you should use organic lemons since they will

not have the wax coating that conventionally grown lemons may have and you

won’t have to worry about pesticide residues. Rinse lemon before grating. Using

a hand grater, grate the skin of the lemon, being careful to avoid the white

membrane beneath the peel as it is bitter. Scrape the grated zest off the

underside of the grater. You can use the same lemon for lemon juice.

Preparation Tip: Lemon juiceIt's best to juice a lemon when it’s at room temperature since it produces more

juice when it is not cold. Roll the washed lemon under the palm of your hand on

a flat surface to extract more juice. Cut the lemon in half, removing the visible

seeds from the fruit. You can juice the lemon using a juicer or reamer, or

squeezing it by hand.

Preparation Tip: Cream honeyCream honey is whipped honey found in most health food stores. It may be a

little harder to find but it is well worth it since it gives this sauce (and other

recipes) a delightful texture.

Preparation Tip: “No Bake Recipes”I have discovered that fruit retains their maximum nutrients and their best taste

when they are enjoyed fresh and not prepared in a cooked recipe. That is

because their nutrients—including vitamins, antioxidants, and enzymes—are

unable to withstand the temperature (350˚F/175˚C) used in baking. So that you

can get the most enjoyment and benefit from fruit, I created quick and easy

recipes, such as this Fresh Fruit with Lemon Sauce, which require no baking. I

call these recipes “No Bake Recipes.”

40

Healthy Lifestyle Tea

2 cups brewed green tea

2 tsp lemon juice

1. Add 1 tsp lemon juice to 1 cup of brewed tea.

Optional: if you’re sensitive to caffeine, you can

drink decaffeinated green tea instead.

For more information about Healthy Lifestyle Tea, see page 31 of The World’s

Healthiest Foods book.

Serves 2

Preparation Tip: Green teaGreen tea has numerous health benefits. Research has shown that three cups of

green tea a day can reduce body weight and waist circumference by 5% in three

months. Not only does it inhibit the breakdown of fats, it also increases your

metabolism. Concentrated in antioxidant catechin phytonutrients such as epigal-

locatechingallate (EGCG), green tea also helps to inhibit the oxidation of LDL-

cholesterol, which when oxidized is one of the contributing causes of atheroscle-

rosis. Therefore, green tea can play an important role in a diet that promotes car-

diovascular health. Additionally, research has shown a connection between

catchin intake and decreased risk of many types of cancers.

When preparing green tea, use four grams of loose tea leaves for each eight

ounces of water. Although heartily boiling water is used to brew black and oolong

teas, green tea needs much lower temperatures (160-170˚F; 79-85˚C). Some

types of green tea only need to steep for 30 to 60 seconds although varieties

such as Nilgiri and Dragonwell will take longer.

Preparation Tip: Lemon juiceRinse lemon before cutting. It’s best to juice a lemon when it’s at room tempera-





41

SHOPPING LIST FOR WEEK 2 MENU (If Quick Broiled Chicken is served)

This shopping list will prepare Week 2’s menu for two people. If your group con-

sists of four people, you should buy double the amount of ingredients listed. If

your group consists of six people, you should buy triple the amount of ingredi-

ents listed. If your group consists of eight people you should multiply by four

times the amount of ingredients listed.

Vegetables1 Red bell pepper

8 Shiitake mushrooms

1 Yellow onion, medium size

4 Garlic cloves, medium size

4 cups Salad greens (romaine, green leaf, red leaf, Boston

and/or prepackaged mixed greens)

Fruit11 tsp Lemon juice (about 4-5 lemons should make enough juice

and zest)

1 tsp Lemon zest

2 cups Fresh fruit: berries, grapes, pears and/or your favorite fruit in

in season

Poultry2 6-oz Chicken breasts, boneless, with skin

Oils9 TBS Extra virgin olive oil

Herbs/Spices/Other6 TBS Low-sodium chicken or vegetable broth

3 TBS Cream honey

1 TBS Dijon mustard

Green tea

Sea salt and black pepper

Other herbs/spices/condiments if you want to make a variation of

the Healthy Vinaigrette Dressing (see the recipe for Salad with

Healthy Vinaigrette for more details).

42

SHOPPING LIST FOR WEEK 2 MENU (If Eggplant Parmesan is served)

This shopping list will prepare Week 2’s menu for two people. If your group con-

sists of four people, you should buy double the amount of ingredients listed. If

your group consists of six people, you should buy triple the amount of ingredi-

ents listed. If your group consists of eight people you should multiply by four

times the amount of ingredients listed.

Vegetables1 Eggplant, medium size

1 Red bell pepper, medium size

8 Shiitake mushrooms

1 Yellow onion, medium size

4 Garlic cloves, medium size

1/4 cup Basil, fresh

2 Tomatoes, large size

4 cups Salad greens (romaine, green leaf, red leaf, Boston

and/or prepackaged mixed greens)

Fruit7 tsp Lemon juice (about 3-4 lemons should make enough juice and

zest)

1 tsp Lemon zest

2 cups Fresh fruit: chopped pears, berries, grapes and/or your favorite fruit

in season

Oils10 TBS Extra virgin olive oil

Dairy1 cup Low-fat ricotta cheese

1/4 cup Parmesan cheese

Herbs/Spices/Other1 cup Low-sodium chicken or vegetable broth

3 TBS Cream honey

Green tea

Sea salt and black pepper

Other herbs/spices/condiments if you want to make a variation of

the Healthy Vinaigrette Dressing (see the recipe for Salad with

Healthy Vinaigrette for more details).

43

Healthy Eating Topics of Interest

Nutrient-rich foods can support a healthy immune systemResearch over the past ten years has shown that nutrition plays a major role in

supporting the production and action of both the cells and the soluble factors of

the immune system. Protein, antioxidants, essential fatty acids, and certain vita-

mins and minerals are all key to a healthy immune system.

NUTRIENT IMMUNE SYSTEM FUNCTION NUTRIENT-RICH FOODS Vitamin C Decreases severity of upper respiratory Bell peppers, parsley, broccoli,

infections, supports healthy function of strawberries, cauliflower, lemon

immune system components called T-cells juice, romaine lettuce, Brussels

sprouts

Vitamin B5 Promotes production and release of Crimini mushrooms, cauliflower,

(Pantothenic antibodies from immune system B-cells broccoli, sunflower seeds,

acid) tomatoes, strawberries,

winter squash, collard greens,

Swiss chard, corn

Vitamin B6 Deficiency impairs T-cell functioning and Spinach, bell peppers, garlic,

results in decrease in lymphocyte counts cauliflower, bananas, broccoli,

celery, asparagus, cabbage,

crimini mushrooms, kale

Folic acid Deficiency leads to decrease in T-cells and Romaine lettuce, spinach,

reduced effectiveness of messenger asparagus, collard greens,

molecules called cytokines broccoli, cauliflower, beets,

celery, Brussels sprouts

Zinc Potent immunostimulant whose deficiency Crimini mushrooms, spinach,

can result in suppression of T-cell function summer squash, asparagus,

Swiss chard, collard greens,

green peas, broccoli, mustard

greens

Vitamin A Deficiency impairs antibody and T-cell activity Carrots, spinach, kale, parsley,

bell peppers, romaine lettuce,

Swiss chard, sweet potatoes

Vitamin E Important antioxidant that supports healthy Swiss chard, spinach, collard

inflammatory response greens, kale, olives, bell

peppers, Brussels sprouts,

tomatoes

Phytonutrients Powerful antioxidants that maintain healthy Sweet potatoes, spinach, kale,

(flavonoids, tissue around sites of infection and support tomatoes, collard greens,

carotenoids healing parsley, onions, celery

and others)

Phytonutrients Supports immune system, stimulates Shiitake mushrooms

(lentinan) T cells

44

For more information on immune supportive nutrients, please see:

The World’s Healthiest Foods book: Pages 733, 809

The World’s Healthiest Foods website: http://whfoods.org/nutrientstoc.php and

http://whfoods.org/genpage.php?tname=faq&dbid=24#disctopics

Foods that are unsupportive of immune system healthYour immune system is not just involved in fighting invaders like bacteria, but

also becomes activated when you eat foods to which you are intolerant or aller-

gic. Reactions to allergic foods can be quick, like the anaphylactic reaction often

seen with peanut or shellfish allergies, but food allergy reactions can also be

delayed and cause a number of symptoms like headaches, fatigue, muscle

aches, rashes, and other systemic (whole body) effects that develop over time.

The most common allergenic foods include peanuts and shellfish, cow's milk,

wheat, and soy; however, everyone is unique in their food intolerances and aller-

gies.

Processed foods and foods produced with pesticides and not grown organically

may also be problematic for your immune function. Toxic metals such as cadmi-

um, lead, and mercury are immunosuppressive. Some pesticides and preserva-

tives can negatively affect the gastrointestinal lining. Food additives can also

have untoward effects on the nutrient content of the food. For example, sulfites

destroy thiamin (vitamin B1) in foods to which they have been added.

For more information on how diet can support the immune system, please see:

The World’s Healthiest Foods book: Page 719, 733,

The World’s Healthiest Foods website:

http://whfoods.org/genpage.php?tname=faq&dbid=24#disctopics and

http://whfoods.org/genpage.php?tname=faq&dbid=30#faqdiscussion

Cooking without oilExtra virgin olive oil is my favorite oil. At the foundation of the health-promoting

Mediterranean Diet, extra virgin olive oil features heart-healthy monounsaturated

fats and powerful antioxidant phytonutrients, such as oleuropein and hydroxyty-

rosol.

As much as I love olive oil, I don’t like to cook with it since the heat can damage

its fatty acids and destroy its beneficial phytonutrients. Plus, since the smoke

point of extra virgin olive oil is so variable, seeming to differ depending upon

manufacturer, I don’t trust that the temperatures used in cooking do not oxidize

its delicate oils. If extra virgin olive oil is heated not only will you lose the

immune-supportive antioxidants but you’ll also risk consuming immune-compro-

mising (and heart-health compromising) free radicals that can form when the oil

is heated.

45

This is why I deveoped the “Healthy Sauté” method, a preparation technique I

created to avoid the heating of oils and one that is featured in this week’s menu.

For more about “Healthy Sauté,” please see the Mediterranean Feast recipe.

While I don’t like to heat oils when cooking, I understand that some people do.

What you want to look for when choosing an oil to cook with is one that has a

high smoke point. Some oils that have high smoke points include high-oleic saf-

flower oil (smoke point about 450ºF, or 232ºC). high-oleic sunflower oil (450ºF, or

232ºC), avocado oil (520ºF, or 271ºC, refined coconut oil (450ºF or 232ºC), and

unrefined coconut oil (350ºF, or 170ºC).

46

healthiest way of eating group week 2 - WHFoods · occur.This will greatly enhance its...

Documents

Transcript of healthiest way of eating group week 2 - WHFoods · occur.This will greatly enhance its...