Read Online The 200 SuperFoods That Will Save Your Life by Deborah Klein - Free Book Online
Authors: Deborah Klein
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NUTRITIONAL COMPOSITION Ten medium raw lychees provide 66 calories, 16.5 g carbohydrate, 0.8 g protein, 0.4 g fat, 1.3 g dietary fiber, 72 mg vitamin C, 14 mcg folic acid, 171 mg potassium, 5 mg calcium, 31 mg phosphorus, and 10 mg magnesium.
LYCHEE FRUIT
Lychee fruit contains a form of profilin that can cause severe anaphylactic reactions in people who are sensitive to it. As of 2007, only six cases of lychee allergy had been reported, but as more people eat lychee, more reactions may come to light. It is also possible that more exposure to the lychee profilin may cause people to become sensitized, but this has not been established. The risk for allergic reaction appears to be greatest in those who already react to other plant profilins or pollens, or to latex.
Bringing It Home
Fresh lychees were once impossible to find but are now available in Asian groceries and, increasingly, in mainstream produce sections. You can also purchase them online from some specialty growers. The main sources within the United States are in Florida, where the season runs from May through July. Lychees are also imported from Asia, Australia, Mexico, and Israel during the rest of the year.
Lychees have a rough, red outer layer that turns brown when refrigerated. Some imports are subjected to a treatment of cold for two weeks in order to kill insect parasites; opinions differ on whether this harms the lycheesâ taste. If you can find red lychees, youâll know that they havenât been refrigerated and that they probably havenât traveled as far. Likewise, lychees sold in bunches, with their leaves and stems still attached, are likely to have a fresher taste. Avoid lychees that are leaky or that have broken skins.
The lychee has an edible flesh that is translucent white. The hard seed of the lychee is not edible, although it is sometimes used as a component in traditional Chinese medicine. The term âlychee nutâ is an old name for dried lychee fruit, which is available when fresh lychees are not. Canned lychees are also available.
Lychees do not ripen after they are picked, so make sure that the lychees you purchase are ripe. They will last a few days in the refrigerator. If you are going to keep them longer, freeze lychees with the skin on.
Livit Recipe
Lychee Immune Boost Salad
2 heads romaine lettuce, torn into bite-sized pieces
½ cup fresh or canned lychees, drained
1 orange, peeled and cut into 1-inch pieces
2 thin slices red onion, separated into rings
2 tablespoons low-sodium vegetable broth
1 tablespoon apple cider vinegar
1 tablespoon orange juice
1 teaspoon extra-virgin olive oil
⢠In a large bowl, combine the lettuce, lychees, orange, and onion.
⢠In a small bowl, whisk together the broth, vinegar, juice, and oil. Pour this dressing over the lettuce mixture, tossing gently to coat.
⢠VARIATION Use another of the green leaf lettuces for a slightly different taste.
YIELD 4 servings
NUTRITION ANALYSIS PER SERVING 48.5 calories, 8.5 g carbohydrate, 0.5 g protein, 1.2 g fat, 1.4 g dietary fiber
25 Nectarines
Benefits
Nectarines are a type of peach and, like the peach, have the golden-yellow, orange, and reddish coloration that is typical of fruits and vegetables containing lutein. As one of the pigments found in the retina of the eye, lutein may help prevent macular degeneration. Nectarines are also a good source of carotenes, vitamin A, vitamin C, potassium, and niacin, as well as fiber.
NUTRITIONAL COMPOSITION One medium raw nectarine provides 67 calories, 16 g carbohydrate, 1.3 g protein, 0.6 g fat, 2.2 g dietary fiber, 1001 IU vitamin A, 7 mg vitamin C, 1.3 mg niacin, 5 mcg folic acid, 288 mg potassium, 7 mg calcium, 22 mg phosphorus, 11 mg magnesium, and 0.2 mg iron.
Bringing It Home
Nectarines do not ripen much after picking and do not keep well for more than two or three days, so choose nectarines that are soft enough to eatânot hard, and not mushy. They can
NUTRITIONAL COMPOSITION Ten medium raw lychees provide 66 calories, 16.5 g carbohydrate, 0.8 g protein, 0.4 g fat, 1.3 g dietary fiber, 72 mg vitamin C, 14 mcg folic acid, 171 mg potassium, 5 mg calcium, 31 mg phosphorus, and 10 mg magnesium.
LYCHEE FRUIT
Lychee fruit contains a form of profilin that can cause severe anaphylactic reactions in people who are sensitive to it. As of 2007, only six cases of lychee allergy had been reported, but as more people eat lychee, more reactions may come to light. It is also possible that more exposure to the lychee profilin may cause people to become sensitized, but this has not been established. The risk for allergic reaction appears to be greatest in those who already react to other plant profilins or pollens, or to latex.
Bringing It Home
Fresh lychees were once impossible to find but are now available in Asian groceries and, increasingly, in mainstream produce sections. You can also purchase them online from some specialty growers. The main sources within the United States are in Florida, where the season runs from May through July. Lychees are also imported from Asia, Australia, Mexico, and Israel during the rest of the year.
Lychees have a rough, red outer layer that turns brown when refrigerated. Some imports are subjected to a treatment of cold for two weeks in order to kill insect parasites; opinions differ on whether this harms the lycheesâ taste. If you can find red lychees, youâll know that they havenât been refrigerated and that they probably havenât traveled as far. Likewise, lychees sold in bunches, with their leaves and stems still attached, are likely to have a fresher taste. Avoid lychees that are leaky or that have broken skins.
The lychee has an edible flesh that is translucent white. The hard seed of the lychee is not edible, although it is sometimes used as a component in traditional Chinese medicine. The term âlychee nutâ is an old name for dried lychee fruit, which is available when fresh lychees are not. Canned lychees are also available.
Lychees do not ripen after they are picked, so make sure that the lychees you purchase are ripe. They will last a few days in the refrigerator. If you are going to keep them longer, freeze lychees with the skin on.
Livit Recipe
Lychee Immune Boost Salad
2 heads romaine lettuce, torn into bite-sized pieces
½ cup fresh or canned lychees, drained
1 orange, peeled and cut into 1-inch pieces
2 thin slices red onion, separated into rings
2 tablespoons low-sodium vegetable broth
1 tablespoon apple cider vinegar
1 tablespoon orange juice
1 teaspoon extra-virgin olive oil
⢠In a large bowl, combine the lettuce, lychees, orange, and onion.
⢠In a small bowl, whisk together the broth, vinegar, juice, and oil. Pour this dressing over the lettuce mixture, tossing gently to coat.
⢠VARIATION Use another of the green leaf lettuces for a slightly different taste.
YIELD 4 servings
NUTRITION ANALYSIS PER SERVING 48.5 calories, 8.5 g carbohydrate, 0.5 g protein, 1.2 g fat, 1.4 g dietary fiber
25 Nectarines
Benefits
Nectarines are a type of peach and, like the peach, have the golden-yellow, orange, and reddish coloration that is typical of fruits and vegetables containing lutein. As one of the pigments found in the retina of the eye, lutein may help prevent macular degeneration. Nectarines are also a good source of carotenes, vitamin A, vitamin C, potassium, and niacin, as well as fiber.
NUTRITIONAL COMPOSITION One medium raw nectarine provides 67 calories, 16 g carbohydrate, 1.3 g protein, 0.6 g fat, 2.2 g dietary fiber, 1001 IU vitamin A, 7 mg vitamin C, 1.3 mg niacin, 5 mcg folic acid, 288 mg potassium, 7 mg calcium, 22 mg phosphorus, 11 mg magnesium, and 0.2 mg iron.
Bringing It Home
Nectarines do not ripen much after picking and do not keep well for more than two or three days, so choose nectarines that are soft enough to eatânot hard, and not mushy. They can
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