Real Food for Real Health - Recipe

Think optimum health can be found in a bottle of pills? These recipes should cause you to think again!

According to a recent survey reported by the Institute of Food Technologists, 158 million Americans (85 percent) used a dietary supplement in 1999. Half of shoppers who entered a supermarket that year asked for health and nutrition information in their quest for good health. Shoppers questioned a pharmacist or in-store natural food expert more often than a home economist or nutritionist. One in three Americans are more likely to self-treat a disease or condition than they were a year ago.

Food purchase decisions are driven by that desire to ensure overall good health (88 percent of respondents), which surpassed the need for balanced nutrition or lower fat (81 percent). Increasingly consumers are choosing food instead of over-the-counter drugs as a treatment option.

Food retailers are seeking to capture a corner of this $42 billion per year self-care market by creating "whole health centers" within their supermarkets. Cross-merchandising food with the pharmacy, providing health answers, and kiosks with health information blend to meet the consumers' "whole health" demands. Food is central to the focus on health. Nine out of 10 consumers now believe that healthy eating plays a key role in disease prevention and that small dietary changes will result in major health benefits. The food industry has coined a new term for these foods that impart health benefits by calling them "functional foods."

Fruits, vegetables, and grains lead the categories of foods most often purchased for their health benefits. Ninety percent of shoppers believe that they contain "naturally occurring substances that can help prevent disease." And they are good sources of vitamins, minerals, and fiber.

Fortified foods represent the largest segment of functional foods. Calcium is added to a plethora of products, which began with orange juice and now includes waffles, pastas, cereal, and even prune juice. Folic acid is added to more products. Chicken, eggs, and beef have higher amounts of omega 3 fatty acids thanks to new feed mixes used on the farm. A maroon carrot from Texas A&M University has 170 percent of the RDA for vitamin A and 26 percent of the calcium. Even some candies are fortified with vitamins A, C, and E, and calcium. Pets too feed on functional foods designed for them.

As the food industry responds to the public's current interest in healthy food, remember that healthy food is not a new phenomenon. Making choices within the Food Guide Pyramid (vegetarian, that is) and following the Dietary Guidelines will lead to good health without the higher cost of dietary supplements. The following recipes include foods known to offer real health benefits--fruits, vegetables, grains, and legumes.

Tofu-stuffed Manicotti

2 pounds extra-firm tofu
1 carrot, grated
1 zucchini, grated
1 cup potato flakes
1 cup hot water
1/3 cup soy milk powder
2 T. olive oil
1/2 onion, diced
1 t. oregano
1 t. basil
1 t. thyme
1 t. garlic powder
1/2 t. salt
1 16-ounce package manicotti shells
1 24-ounce jar pasta sauce

Mash drained tofu and add carrots and zucchini. In a separate bowl, combine potato flakes, hot water, and soy milk powder. Add the potato mixture to the tofu mixture. In a frying pan, heat oil and saute onions. Add onions and seasonings to tofu mixture. Prepare manicotti shells according to package directions. Stuff shells with mixture. Place in a greased casserole dish. Brush with oil. Bake at 350 [degrees] F for 25 minutes or heat through. Place on a serving tray and drizzle your favorite pasta sauce over each shell. Serve hot. Serves: 10. Calories per serving: 115; protein: 8 grams; carbohydrate: 7 grams; fat: 7 grams; cholesterol: 0.4 milligrams; sodium: 166 milligrams.

Jill Rand Student Dietitian, LLU

Mexican Tomato Salad

2 large tomatoes, chunked
1/4 cup lemon juice
1/4 cup cilantro, diced
1/2 cup cucumber, coarsely chopped
1/2 onion, diced
1/4 cup sliced olives

Combine all ingredients. Allow to marinate at least one hour to develop flavor. Serve chilled. Serves: 6. Calories per serving: 25; protein: 0.8 grams; carbohydrate: 4 grams; fat: 1 gram; cholesterol: 0 milligrams; sodium: 37 milligrams.

Natasha Valdineso Student Dietitian, Loma Linda University

TOFU SCRAMBLE

3/4 cup sliced fresh mushrooms
1/2 cup onions, chopped
1/3 cup frozen spinach, thawed
1 T. olive oil
2 one-pound packages tofu
1/4 t. garlic salt
1 T. McKay's chicken seasoning,
  or to taste
1 cup tomatoes, chopped

Saute mushrooms, onion, and spinach in a nonstick fry pan with oil. Add crumbled tofu and simmer with seasonings until moisture is gone (should be the consistency of scrambled eggs). When ready to serve, top with chopped tomato. Serve hot. Serves: 8. Calories per serving: 107; protein: 10 grams; carbohydrate: 5 grams; fat: 7 grams; cholesterol: 0 milligrams; sodium: 880 milligrams.

Jana Rogers, Student Dietitian, LLU

Sweet and Sour Tofu and Vegetables

1 pound tofu
2 packages G. Washington broth
2 cups water

Sauce of:

2 T. cornstarch
1 cup pineapple juice
2 T. soy sauce
1/3 cup lemon juice
1/3 cup honey
1/4 t. garlic powder

Stir-fry of:

2 one-pound packages of frozen
  vegetables (mix of broccoli, red
  pepper, onion, mushrooms)
1 green bell pepper, chopped
1/2 onion, chopped
2 T. olive oil
1 small can of pineapple chunks
1/4 cup slivered almonds

Freeze tofu overnight; texture will resemble meat. Thaw, drain, and cube. In a medium saucepan, boil G. Washington broth, water, and tofu cubes. In another sauce pan, dissolve cornstarch in cold pineapple juice. Bring to a boil; use a whisk to avoid lumps. When sauce is clear and slightly thickened, add soy sauce, lemon juice, honey, and garlic powder. In a large frypan, stir-fry all vegetables in oil until crispy tender. Add tofu, sauce, and pineapple, and heat through. Serve on a bed of rice. Sprinkle almonds over the top just before serving. Serves: 10. Calories per serving: 175; protein: 7 grams; carbohydrate: 26 grams; fat: 6 grams; cholesterol: 0 milligrams; sodium: 394 milligrams.

Jacqueline Berry, Student Dietitian, LLU

TABOULI

1/2 cup fine bulgur
4 bunches of parsley, chopped
1 bunch green onions, chopped
2 large tomatoes, diced
1/2 bunch mint or 2 T. dry
1 t. salt
1/2 cup olive oil
3 lemons, juiced

Soak bulgur in room temperature water until soft (approximately 1 hour). Drain the water. Remove stems from parsley. Chop fine, and combine with the remaining ingredients. Serve chilled. Serves: 10. Calories per serving: 145; protein: 2 grams; carbohydrate: 12 grams; fat: 11 grams; cholesterol: 0 milligrams; sodium: 226 milligrams.

Laura Hershey Student Dietitian, LLU

FLAVOR-FILLED PASTA SAUCE

2 T. oil
1/2 onion, chopped
1 cup quartered carrot circles
1 cup fresh mushrooms, sliced
1 16-ounce jar spaghetti sauce
1 8-ounce can tomato sauce
1/4 t. garlic powder
1/4 t. oregano
1 cup zucchini, chopped coarsely
3/4 cup broccoli flowerettes, torn small
  pasta

In a large saucepan, heat oil to saute onion, carrots, and mushrooms until crispy tender. Add spaghetti sauce, tomato sauce, garlic powder, and oregano. Simmer for 30 minutes. Just before serving, add zucchini and broccoli. Heat through, and serve hot over your favorite pasta prepared according to package directions. Serves: 10. Calories per serving without pasta: 127; protein: 2 grams; carbohydrate: 17 grams; fat: 6 grams; cholesterol: 0 milligrams; sodium: 526 milligrams.

Adleit Asi Student Dietitian, LLU

THREE-BEAN Soup

2 T. olive oil
1/2 cup onion, chopped
3 cloves garlic, minced
1/2 cup green bell pepper,
  chopped
3 cups water
1 cup tomatoes, diced
1 cup cooked soybeans
1 cup cooked black beans
1 cup cooked kidney beans
1/2 t. oregano
1 bay leaf, crushed
1/4 t. basil
1/2 t. salt

In a medium-sized saucepan, heat oil and saute onion, garlic, and bell pepper. Add water, tomatoes, the three types of beans, and seasonings. Simmer for 10 minutes; longer will enhance the flavor. Serve hot. Serves: 8. Calories per serving: 128; protein: 7 grams; carbohydrate: 15 grams; fat: 5 grams; cholesterol: 0 milligrams; sodium: 240 milligrams.

ZESTY SALSA

2 large or 6 Roma tomatoes
1/2 onion, diced
1 clove garlic, minced
1 15-ounce can of corn
1 cup cilantro, diced
1 jalapeno chili, diced
3 green chilis, diced
1 lime, juiced
1/2 t. salt

Combine all ingredients. Refrigerate and marinate overnight. Yield: 3 cups. Calories per 2 tablespoons: 16; protein: 0.5 grams; carbohydrate: 4 grams; fat: 0.1 gram; cholesterol: 0 milligrams; sodium: 85 milligrams.

Jennifer Richards Student Dietitian, LLU

SPICY BLACK BEANS

2 T. olive oil
1/2 onion, diced
1/2 green bell pepper,
  chopped
3 cloves garlic, minced
1/4 t. basil
2 bay leaves, crushed
1/8 t. cumin
1 4 1/2-ounce can diced
  green chilis
3 15-ounce cans black beans

In a medium saucepan, heat oil to saute onions, bell pepper, and garlic until crispy tender. Add seasonings, chilis, and beans. Heat on low to blend flavors. (Extending the time enhances the taste.) Serve over rice or as the main entree. Serves: 8. Calories per serving: 94; protein: 4 grams; carbohydrate: 12 grams; fat: 4 grams; cholesterol: 0 milligrams; sodium: 131 milligrams.

Jennifer Richards Student Dietitian, LLU

CREAMED CILANTRO

2 cloves garlic
2 green chilis
1 cup fresh cilantro leaves
1/2 pound tofu
1 T. lime juice
1/4 t. salt

In a food processor or blender, process garlic, chilis, and cilantro leaves. Remove from processor. Place tofu, lime juice, and salt in the processor and process until smooth and creamy. Remove from processor. Combine two mixtures. Serve chilled as a dip or accompaniment to Mexican food similar to a seasoned sour cream mixture. Yield: 1 1/2 cups. Calories per 2 tablespoons: 16; protein: 2 grams; carbohydrate: 1 gram; fat: 1 gram; cholesterol: 0 milligrams; sodium: 47 milligrams.

Four-Bean Soy Salad

1 cup cooked soybeans
1 cup cooked black beans
1 cup cooked pinto beans
1 cup cooked green beans
1 cup celery, chopped
1/2 cup onion, chopped
2 cloves garlic, minced
2 T. lemon juice
2 T. olive oil
1/4 cup fresh parsley, chopped
1/4 t. oregano
1/2 t. salt

Combine all ingredients. Refrigerate and marinate overnight. Serve chilled on lettuce bed. Serves: 8. Calories per serving: 127; protein: 7 grams; carbohydrate: 15 grams; fat: 5 grams; cholesterol: 0 milligrams; sodium: 148 milligrams.

Georgia Hodgkin, Ed.D., R.D., F.A.D.A., is associate professor, Department of Nutrition and Dietetics, School of Allied Health Professions, Loma Linda University, Loma Linda, California.

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COPYRIGHT 2001 Gale Group