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Copyright © 2010 by Martha Stewart Living Omnimedia, Inc.

All rights reserved.


Published in the United States by Clarkson Potter/Publishers,
an imprint of the Crown Publishing Group,
a division of Random House, Inc., New York.
www.clarksonpotter.com For all of us desiring a long, good life
www.marthastewart.com of well-being.
CLARKSON POTTER is a trademark and POTTER
with colophon is a registered trademark of Random House, Inc.

Some photographs and recipes originally appeared


in Martha Stewart Living Omnimedia publications.

Library of Congress Cataloging-in-Publication Data


Power Foods: 150 delicious recipes with the 38 healthiest ingredients /
the editors of Whole Living magazine.—1st ed.
Includes index.
1. Cookery (Natural foods) 2. Nutrition. 3. Functional foods.
TX741.W474 2011
641.5'636—dc22 2010003255

ISBN 978-0-307-46532-0

Printed in China

Design by Michele Outland


Cover design by William van Roden
Cover photograph by Sang An

Photograph credits appear on page 373.

10 9 8 7 6 5 4 3 2 1

First Edition

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CONTENTS FOREWORD 8

INTRODUCTION 10

COMMON TERMS 12

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power foods recipes the basics PHOTO CREDITS 373

VEGETABLES 16 BREAKFAST 68 PANTRY PRIMERS 342 INDEX 374

FRUITS 34 STARTERS AND GLOSSARY OF TERMS 352


SNACKS 92
GRAINS AND LEGUMES 42 EATING FOR YOUR
SANDWICHES AND HEALTH 360
NUTS AND SEEDS 50 WRAPS 120
NUTRITIONAL INDEX 366
EGGS, YOGURT, SOUPS AND STEWS 138
AND FISH 58
SALADS 168

MAIN DISHES 204

SIDE DISHES 276

DESSERTS 316

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RECI P ES : STARTE RS AND SNACKS


sweet potato hummus MAKES 4 CUPS

Sweet potatoes’ orange hue is the beautiful result of a wealth of beta-


carotene, which helps support eye health and immunity. Chickpeas provide
a rich source of soluble fiber and B-vitamins for cardiovascular health.
By serving this dip with crisp-tender vegetables such as red peppers and
broccoli, you will also get vitamin C, selenium, and sulforaphane,
an antioxidant shown to prevent certain types of cancers. Whole-wheat
pita bread is another healthful, fiber-rich alternative to crackers.

1 pound sweet potatoes


(about 2), peeled and cut into
1-inch pieces
1 Fill a large pot with 2 inches of water; set a steamer basket
(or colander) inside pot, and bring water to a boil. Add potatoes;
reduce heat to a simmer, cover, and cook until potatoes are tender,
1 can (15 ounces) chickpeas, 10 to 12 minutes.
drained and rinsed
¼ cup fresh lemon juice
(from 1 to 2 lemons)
2 Transfer potatoes to a food processor. Add chickpeas, lemon juice,
tahini, oil, cumin, and garlic. Puree until smooth, about 1 minute;
thin with up to 2 tablespoons of water if necessary. Add ¼ teaspoon
¼ cup tahini (sesame seed salt and season with pepper. Let cool; refrigerate for up to 1 week in an
paste) airtight container. Garnish with paprika before serving.
2 tablespoons olive oil per ¼-cup serving: 106 calories; .6 g saturated fat; 3.4 g unsaturated fat; 0 mg cholesterol;
2 teaspoons ground cumin 14.8 g carbohydrates; 2.9 g protein; 151 mg sodium; 2.7 g fiber
1 garlic clove, finely chopped
Coarse salt and freshly
ground pepper
½ teaspoon hot or smoked
paprika, for garnish

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chilled asparagus soup with
spinach and avocado SERVES 4

Serve this no-cook soup straight from the blender when it is still frothy,
or well chilled during warmer months. Bright, lemony sorrel makes a
nice garnish. If you are unable to find pencil-thin asparagus, trim thicker
stalks with a vegetable peeler or paring knife.

1 Kirby cucumber, peeled


8 ounces asparagus, preferably
pencil thin, tough ends
1 Halve cucumber lengthwise; cut one half into eighths and the
other into ¼-inch dice. Puree asparagus in a blender with ½ cup
cold water until smooth.
trimmed and spears cut into
2-inch pieces
2 cups cold water
2 Add spinach, scallions, cucumber eighths, and another ½ cup
water. Blend until completely smooth. Add avocado, mint, and
lemon juice; puree until smooth, adding remaining 1 cup water a little
4 ounces spinach, trimmed, at a time until soup reaches desired consistency. Add ¾ teaspoon salt,
washed well, and drained and season with pepper. Scrape down sides of blender with a flexible
4 scallions, trimmed and cut spatula, and puree 5 seconds more. If you would like the soup chilled,
into 2-inch lengths refrigerate at least 30 minutes (and up to 1 day, covered).
1 ripe, firm avocado,
halved lengthwise, pitted,
and peeled 3 Divide soup among four bowls, and garnish each with diced
cucumber, sorrel (if using), and a mint sprig. Serve immediately.
per serving: 119 calories; 1.1 g saturated fat; 6 g unsaturated fat; 0 mg cholesterol;
¼ cup packed fresh mint, plus
11 g carbohydrates; 3.9 g protein; 277 mg sodium; 6.4 g fiber
more for garnish
2 tablespoons fresh
lemon juice
Coarse salt and freshly
ground pepper
4 to 6 fresh sorrel leaves, cut
into fine strips, for garnish
(optional)

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shredded brussels
sprouts salad SERVES 4

Although more commonly cooked, brussels sprouts, Swiss chard, and kale
also make delicious raw salads, as long as they’re thinly sliced. This salad—
which combines two of the vegetables—serves as a particularly nice fall or
winter first course, when it’s hard to find flavorful leaf lettuces.

1 tablespoon whole-
grain mustard
3 tablespoons fresh lemon
1 Stir together mustard, lemon juice, ¾ teaspoon salt, and the
maple syrup; whisk in oil until emulsified.

juice (from 1 to 2 lemons)


Coarse salt
2 In a salad bowl, toss together brussels sprouts and chard. Add
sunflower seeds and dressing; toss to coat. Serve immediately.
per serving: 178 calories; 1.4 g saturated fat; 11 g unsaturated fat; 0 mg cholesterol;
1 tablespoon plus 1 teaspoon 13.8 g carbohydrates; 5.2 g protein; 433 mg sodium; 3.9 g fiber
pure maple syrup
2 tablespoons sunflower oil,
preferably cold-pressed
8 ounces brussels sprouts,
very thinly sliced (about
3 cups)
4 to 6 leaves Swiss chard or
kale (preferably Lacinato), or
a combination, stemmed and
thinly sliced (3 cups)
¹| ³ cup raw hulled sunflower
seeds, toasted (page 57)

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marinated beet salad SERVES 4

You can vary this recipe by using half olive oil and half walnut oil and
topping the beets with toasted walnuts. For the most visually appealing
presentation, use a mixture of beets such as Chioggia, golden, and red.

5 beets (about 1 pound without


greens), trimmed and halved
1 garlic clove, smashed
1 Fill a large saucepan with 2 inches of water; set a steamer basket
(or colander) inside pan, and bring to a boil. Place beets in basket,
cover pot, and reduce heat to a gentle simmer. Steam until beets
1 tablespoon sherry vinegar are tender when pierced with the tip of a sharp knife, 30 to 35 minutes.
Remove beets. When cool enough to handle, rub with paper towels to
2 tablespoons extra-virgin
olive oil remove skins. Cut the beets into thin slices.
Coarse salt and freshly
ground pepper 2 Combine beets, garlic, vinegar, oil, and 1 teaspoon salt; season
with pepper. Toss to combine. Cover and refrigerate at least 3
hours, or up to overnight.
¼ cup fresh mint leaves,
coarsely chopped
¼ cup crumbled goat cheese
(about 2 ounces)
3 When ready to serve, remove and discard garlic. Top beets with
mint and goat cheese.
per serving: 145 calories; 3 g saturated fat; 6.5 g unsaturated fat; 6.5 mg cholesterol;
10.4 g carbohydrates; 4.4 g protein; 613 mg sodium; 3 g fiber

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