12 Foods That Are Part of a Healthy Lifestyle

Some of your favorite foods can help you stay young and healthy. Preventive nutrients in the following ingredients can lower your blood pressure and decrease your risk of heart attack and diabetes. Ellie Krieger, registered dietician and host of Food Network’s Healthy Appetite, shares two full-flavored, rejuvenating recipes.

1. Monounsaturated fats in olive oil are associated with lower rates of heart disease and colon cancer, and reduced risk of diabetes and osteoporosis.

2. Quercetin in onions is one of the most powerful flavonoids (natural plant antioxidants). Studies show it helps prevent cancer.

3. Rich in carotenoids, carrots may help lower cholesterol, regulate blood sugar levels, and protect against coronary heart disease and certain cancers.

4. An excellent source of potassium and manganese, zucchini provides your body with vitamins C, B1, and B6.

5. Several population studies associate an increased intake of garlic with a reduced risk of cancers, including stomach, colon, esophagus, pancreas, and breast.

6. Processing makes the cancer-fighting compounds in tomato paste more available to your body because heat breaks down the plant’s cell walls.

7. The type of soluble, cholesterol-lowering fiber found in chickpeas is not only heart-healthy, but helps stabilize blood sugars—particularly important for people living with diabetes.

8. Fresh basil boasts a healthy dose of blood-clotting vitamin K, and its oils and extracts are said to possess antibacterial and antioxidant properties.

9. Omega-3 fatty acids found in salmon promote heart, skin, and joint health. A study in the British Journal of Ophthalmology suggests omega-3s could also protect against age-related macular degeneration (AMD).

10. Data from a study published in Diabetes Care reported that a dietary pattern incorporating more low-fat dairy products may lower the risk of type 2 diabetes in middle-aged or older women.

11. According to a USDA Human Nutrition Research Center on Aging in Boston report, blueberries may improve motor skills and reverse the short-term memory loss that comes with aging.

12. A limited study at the University of Memphis Exercise and Sports Nutrition Laboratory found honey to be one of the most effective forms of carbohydrate gels to ingest prior to exercise, also functioning well in post-workout recuperation.

Salmon with Chickpea Ragu

(Makes 4 servings)

• 1 tablespoon olive oil
• 1 small onion, chopped
• 1 large carrot, peeled and diced
• 1 large zucchini, diced
• 2 cloves garlic, minced
• 2 tablespoons tomato paste
• 4 cups low-sodium chicken broth
• 1 (15.5-ounce) can low-sodium chickpeas, drained and rinsed
• 1 cup basil leaves, sliced into ribbons, plus more for garnish
• ½ teaspoon salt (optional)
• ½ teaspoon freshly ground black pepper
• 4 (6-ounce) skinless salmon fillets

Heat oil in large skillet over medium-high heat. Add onion and cook until soft, about 3 minutes. Add carrot, zucchini, and garlic and cook, stirring, until carrots are firm-tender, about 4 to 5 minutes. Add tomato paste and stir. Add chicken broth and chickpeas and bring to boil. Reduce heat to low and cook, covered, until liquid thickens, about 10 minutes. Remove skillet from heat, add 1 cup basil and ¼ teaspoon each of salt and pepper. Stir and cover to keep warm.

To cook salmon: preheat broiler. Season with remaining salt and pepper. Broil fillets for 8 to 10 minutes per inch thickness, turning once. Serve with 1 ½ cups chickpea ragu in shallow bowl. Garnish with basil.

Per serving: 1 salmon fillet and 1 1/2 cups chickpea ragu

calories: 460

fat: 17 g (saturated: 2.5 g; monounsaturated: 7 g; polyunsaturated: 5 g)

protein: 46 g

carbohydrate: 30 g

fiber: 6 g

cholesterol: 95 mg

sodium: 550 mg

Ellie’s Blueberry Blast Smoothie

(Makes 1 smoothie)

• ½ cup nonfat milk
• ½ cup plain nonfat yogurt
• 1 cup frozen unsweetened blueberries
• 1 teaspoon honey

Put all ingredients into blender and process until smooth.

Per serving: 1 smoothie
calories: 195
fat: 1 g (saturated: 0 g; monounsaturated: 0 g; polyunsaturated: 0 g)
protein: 10g
carbohydrate: 40 g
fiber: 4 g
cholesterol: 5 mg
sodium: 134 mg

Spice Things Up!

Krieger says spices such as turmeric (found in curry) and ginger provide anti-inflammatory effects—an observation especially important for anyone suffering from rheumatoid arthritis or inflammation-related ailments.

Recipe: Grilled Vegetable and Goat Cheese Sandwich

“All you need to do is just look at the photo … oh, baby. Grill the vegetables ahead of time if you have folks coming over, and for more fun, allow everyone to make their own sandwiches.” —Emeril Lagasse

Grilled Vegetable and Goat Cheese Sandwich

• 1 large globe eggplant, ends trimmed, cut into 1/3-inch-thick rounds
• Salt
• 4 bell peppers of assorted colors
• ½ cup olive oil
• 2 medium red onions cut into ½-inch-thick rounds
• 1 large zucchini, cut on the diagonal into 1/3-inch-thick slices
• 1 large yellow squash, cut on the diagonal into 1/3-inch-thick slices
• Kosher salt and freshly ground black pepper
• 6 ounces soft, mild goat cheese, room temperature
• 1 ½ teaspoons minced garlic
• 2 tablespoons extra-virgin olive oil
• 3 tablespoons minced fresh basil
• 1 loaf ciabatta, cut into 1/2-inch-thick slices
• Balsamic Vinaigrette

Preheat grill to medium-high.

Place eggplant slices on wire rack and sprinkle lightly with salt on both sides. Set rack aside until eggplant begins to “sweat,” about 15 to 20 minutes.

Meanwhile, brush all sides of peppers with olive oil. Grill peppers, turning occasionally, until blistered and lightly charred on all sides. Place in bowl, cover tightly with plastic wrap, and set aside to steam while grilling remaining vegetables.

Cut onions into ½-inch-thick rounds, and insert toothpicks horizontally through slices to hold them together on grill. Pat eggplant slices dry with paper towels. Brush both sides of eggplant, zucchini, yellow squash, and red onion slices with remaining olive oil and place on large baking sheet or platter. Season with kosher salt and black pepper to taste. Grill vegetables, in batches if necessary, until lightly charred on edges and nicely marked on both sides, about 10 to 15 minutes. Transfer grilled vegetables to platter and set aside.

Recipe courtesy of Emeril Lagasse, Martha Stewart Living Omnimedia, Inc..

Recipe: Emeril’s Sardines Portuguese-Style

“This dish is straight out of my childhood. I can remember special times when Hilda and Mr. John (my parents) would grill sardines with olive oil and set out lots of crusty Portuguese bread for serving. Yum! Wish I were 10 again.” —Emeril Lagasse

Sardines Portuguese-Style

(Makes 4 servings)

• 12-16 fresh whole sardines (2 to 2 1/2 pounds), scaled, cleaned, and rinsed
• 2 cups peeled, seeded, and diced tomatoes (from about 1 pound tomatoes)
• 3/4 cup extra-virgin olive oil
• 1/3 cup coarsely chopped pitted kalamata olives
• 1/3 cup chopped fresh parsley
• 2 tablespoons minced garlic
• 1/4 cup plus 1 tablespoon freshly squeezed lemon juice
• Coarse sea salt and freshly ground black pepper
• 1/2 cup olive oil
• 1 lemon, sliced into 1/3-inch-thick rounds
• 4 Roma tomatoes (about 1 pound), halved

Lay sardines side by side on clean, dry kitchen towel or on paper towels, and gently roll together into cylinder to remove excess moisture. Refrigerate until ready to use. (It is very important that sardines are sufficiently dry before oiling, seasoning, and grilling.)

Preheat very clean, well-oiled grill or broiler to high.

In medium mixing bowl, combine diced tomatoes, 1/2 cup of extra-virgin olive oil, and olives, parsley, basil onion, and garlic. Add 1 tablespoon lemon juice, 1 teaspoon sea salt, and 1/2 teaspoon black pepper. Mix well. Set aside at room temperature until ready to serve sardines.

Transfer sardines to small, rimmed baking sheet, and drizzle 1/4 cup of olive oil over them. Turn sardines in oil to coat them. Oil grill grate one more time before cooking. Season sardines on both sides with 1 teaspoon salt and ½ teaspoon pepper. Place them directly on grill and cook, undisturbed, until skin is crispy and lightly charred, 2 to 3 minutes. Turn them over and cook for another 2 to 3 minutes. (If you try to turn fish to soon, they will stick to the grill. Be patient here and fish will turn easily once skin has crisped.)

While fish are cooking, brush lemon slices and tomato halves lightly with remaining 1/4 cup olive oil. Season them with sea salt and black pepper to taste, and place them on the grill. Grill until softened and nicely marked on both sides, about 2 minutes.

Arrange grilled sardines on serving platter, season them a final time with sea salt and black pepper, and drizzle with remaining 1/4 cup lemon juice and remaining ¼ cup extra-virgin olive oil. Serve immediately, with grilled tomato halves, grilled lemon slices, and tomato-olive vinaigrette spooned over all.

Recipe courtesy of Emeril Lagasse, Martha Stewart Living Omnimedia, Inc..