Read Online The 200 SuperFoods That Will Save Your Life by Deborah Klein - Free Book Online Page B
Authors: Deborah Klein
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Recipe
Citrus Frappé
This is a refreshing and balanced snack.
½ cup part-skim ricotta cheese
2 teaspoons nonfat dry milk
1 tablespoon agave nectar OR honey
1 teaspoon orange zest
1 cup fresh strawberries, sliced OR partially
thawed loose-pack frozen strawberries, sliced
⢠Combine the ricotta cheese, dry milk, agave nectar, and orange zest in a small bowl. Stir briskly until very smooth. Top with the sliced strawberries. Serve.
YIELD 2 servings
NUTRITION ANALYSIS PER SERVING 150 calories, 16 g carbohydrate, 8 g protein, 5 g fat, 2 g dietary fiber
27 Papaya
Benefits
The papaya was the first fruit tree to have its genome mapped. Originally cultivated in Mexico and South America, papayas are now grown in almost all tropical countries. Papayas are a rich source of antioxidants and anti-inflammatories, including lutein, alpha- and beta-carotene, and vitamin C. They also provide folate, pantothenic acid, potassium, magnesium, and fiber.
Papayas contain the enzyme papain, which breaks down protein fibers and is used to tenderize tough meats, and which may also help with digestion. This ability to break down proteins allows papain to help relieve the pain of insect and jellyfish stings and bites, because the toxins in these venoms are also proteins. But in November 2008, the FDA moved to ban topical (skin) treatments made with papain to avoid allergic reactions, which can be severe.
Papaya leaves were once brewed into a tea that was thought to prevent malaria, but there is no scientific evidence that the tea has the desired effect. Papaya has also played a role as a folk medicine contraceptive. In some animal studies, large amounts of green papaya fruit seem to negatively affect fertility in both males and females, possibly by suppressing the hormone progesterone.
NUTRITIONAL COMPOSITION One medium raw papaya provides 119 calories, 29.8 g carbohydrate, 1.9 g protein, 0.4 g fat, 5.5 g dietary fiber, 863 IU vitamin A, 188 mg vitamin C, 1 mg niacin, 116 mcg folic acid, 781 mg potassium, 9 mg sodium, 15 mg phosphorus, 73 mg calcium, and 30 mg magnesium.
PAPAYA
The papain in papaya can help extract nutrients from your food. So can eating more slowlyâallowing 20 chews for each bite. Chewing food thoroughly increases the production of saliva, which contains amylase, the first step of digestion. Eating more slowly also allows you to appreciate and savor the tastes of your food, as your body absorbs more of its value. As a bonus, chewing also stimulates the parotid glands in front of each ear. These glands are part of your immune system, and stimulating them can give you a health boost.
Bringing It Home
Papayas are ripe when their skins are fully red-orange and the fruit feels soft. Avoid papayas that seem bruised or that are too soft, but a few black spots are acceptable. If the fruit still has a few patches of yellow color, it will ripen in a few days at room temperature. Papayas will ripen in the presence of ethylene, so you can speed up the process by putting them in a paper bag with a banana. But papayas that are green orhard wonât get juicy and sweet, because thereâs a limit to how much they can ripen once theyâve been picked. Green papayas can be used in cooking, especially in some Asian dishes. Ripe papayas will keep in the refrigerator for a day or two. Fully ripened papayas provide the most antioxidant punch. Papaya is also available frozen.
Livit Recipe
Peachy Papaya Smoothie
1 cup unsweetened soy milk
1 container peach soy yogurt
1½ cups frozen papaya
5 frozen strawberries
5 ice cubes
¼ cup 100% fruit juice (pineapple, mango, orange, apple)
1 small banana
⢠Pour the soy milk and soy yogurt into a blender jar. Add papaya, strawberries, and ice. Blend for a few seconds to break up the frozen fruit and ice. Add the fruit juice and the banana. Process on low until smooth.
⢠VARIATION Try ice cubes made with coconut water for an extra tropical taste!
YIELD 2
Citrus Frappé
This is a refreshing and balanced snack.
½ cup part-skim ricotta cheese
2 teaspoons nonfat dry milk
1 tablespoon agave nectar OR honey
1 teaspoon orange zest
1 cup fresh strawberries, sliced OR partially
thawed loose-pack frozen strawberries, sliced
⢠Combine the ricotta cheese, dry milk, agave nectar, and orange zest in a small bowl. Stir briskly until very smooth. Top with the sliced strawberries. Serve.
YIELD 2 servings
NUTRITION ANALYSIS PER SERVING 150 calories, 16 g carbohydrate, 8 g protein, 5 g fat, 2 g dietary fiber
27 Papaya
Benefits
The papaya was the first fruit tree to have its genome mapped. Originally cultivated in Mexico and South America, papayas are now grown in almost all tropical countries. Papayas are a rich source of antioxidants and anti-inflammatories, including lutein, alpha- and beta-carotene, and vitamin C. They also provide folate, pantothenic acid, potassium, magnesium, and fiber.
Papayas contain the enzyme papain, which breaks down protein fibers and is used to tenderize tough meats, and which may also help with digestion. This ability to break down proteins allows papain to help relieve the pain of insect and jellyfish stings and bites, because the toxins in these venoms are also proteins. But in November 2008, the FDA moved to ban topical (skin) treatments made with papain to avoid allergic reactions, which can be severe.
Papaya leaves were once brewed into a tea that was thought to prevent malaria, but there is no scientific evidence that the tea has the desired effect. Papaya has also played a role as a folk medicine contraceptive. In some animal studies, large amounts of green papaya fruit seem to negatively affect fertility in both males and females, possibly by suppressing the hormone progesterone.
NUTRITIONAL COMPOSITION One medium raw papaya provides 119 calories, 29.8 g carbohydrate, 1.9 g protein, 0.4 g fat, 5.5 g dietary fiber, 863 IU vitamin A, 188 mg vitamin C, 1 mg niacin, 116 mcg folic acid, 781 mg potassium, 9 mg sodium, 15 mg phosphorus, 73 mg calcium, and 30 mg magnesium.
PAPAYA
The papain in papaya can help extract nutrients from your food. So can eating more slowlyâallowing 20 chews for each bite. Chewing food thoroughly increases the production of saliva, which contains amylase, the first step of digestion. Eating more slowly also allows you to appreciate and savor the tastes of your food, as your body absorbs more of its value. As a bonus, chewing also stimulates the parotid glands in front of each ear. These glands are part of your immune system, and stimulating them can give you a health boost.
Bringing It Home
Papayas are ripe when their skins are fully red-orange and the fruit feels soft. Avoid papayas that seem bruised or that are too soft, but a few black spots are acceptable. If the fruit still has a few patches of yellow color, it will ripen in a few days at room temperature. Papayas will ripen in the presence of ethylene, so you can speed up the process by putting them in a paper bag with a banana. But papayas that are green orhard wonât get juicy and sweet, because thereâs a limit to how much they can ripen once theyâve been picked. Green papayas can be used in cooking, especially in some Asian dishes. Ripe papayas will keep in the refrigerator for a day or two. Fully ripened papayas provide the most antioxidant punch. Papaya is also available frozen.
Livit Recipe
Peachy Papaya Smoothie
1 cup unsweetened soy milk
1 container peach soy yogurt
1½ cups frozen papaya
5 frozen strawberries
5 ice cubes
¼ cup 100% fruit juice (pineapple, mango, orange, apple)
1 small banana
⢠Pour the soy milk and soy yogurt into a blender jar. Add papaya, strawberries, and ice. Blend for a few seconds to break up the frozen fruit and ice. Add the fruit juice and the banana. Process on low until smooth.
⢠VARIATION Try ice cubes made with coconut water for an extra tropical taste!
YIELD 2
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