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On the Menu: A Younger You
We here at Spry don't love the term "anti-aging." We aren't anti-aging, nor are we pro. Consider us Switzerland in this conflict: We are neutral; it is what it is.
Accepting the fact that the years are going by doesn't mean, though, that we have to give in to the ticking of the clock. We can live better—younger—every day by making smart choices, particularly when it comes to filling our plates. In fact, some of the best "preservatives" may already be in your pantry or fridge right now.
Here are a few of our favorites:
Spinach: Age-related memory problems may be reversed with antioxidant-rich foods such as spinach, featured here in registered dietitian and Positively Ageless author Cheryl Forberg's Spinach with Peppery Cheese. Antioxidants like vitamins A, C and E help protect cells from the damage that contributes to the aging process.
Salmon: The omega-3 fats in salmon and other fatty fish like herring and sardines are powerful cancer-fighters. Omega-3s are also found in flaxseed, leafy green vegetables and walnuts.
Cocoa: Ounce for ounce, cocoa beans are among the richest sources of antioxidants. Natural (also called nonalkalized) cocoa powder has more antioxidant power than Dutch-processed cocoa.
Lentils: High in fiber and folic acid, lentils can help control blood sugar, cholesterol and triglycerides.
Spinach with Peppery Cheese
This Indian-inspired creamed spinach is great as a dip or side to roast chicken or pork. For a less spicy flavor, use plain jack cheese.
Ingredients
1 1/2 tablespoons olive oil
1 tablespoon peeled, chopped fresh ginger
1 teaspoon ground coriander
½ teaspoon ground turmeric
½ teaspoon ground cumin
½ teaspoon garam masala or curry powder
1 pound fresh spinach leaves, washed and finely chopped, or 1 (16-ounce) package frozen chopped spinach, thawed and drained
½ teaspoon salt
3 ounces Monterrey Jack pepper cheese, cut into ¼-inch cubes
Instructions
1. Heat oil in large nonstick skillet over medium heat. Add ginger and spices and cook, stirring, about 30 seconds or until mixture is fragrant and begins to bubble.
2. Add spinach and cook about 2 minutes over medium-high heat or until wilted and tender. Reduce heat. Add salt and cheese and stir until cheese melts and mixture is creamy. Serve hot with pita bread. Serves 4.
"Relish the Healthy Table," May 2006. Recipe by Cheryl Forberg, R.D., an antiaging nutrition expert and the author of Stop the Clock! Cooking: Defy Aging—Eat The Foods You Love (Avery/Penguin, 2003). For more recipes, visit her website: www.stoptheclockcooking.com.
Nutritional Information
Per serving: 180 calories, 12g fat, 7g prot., 14g carbs., 6g fiber, 310mg sodium.
first appeared: 5/1/2009
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On 6/10/10 7:40 AM ifox wrote:
I would like to comment on the recipe for spicy spinach which calls for adding cheese to melt in the spinach at the end of the recipe. I believe that if you combine dairy with spinach, the dairy prevents your body from absorbing a great deal of the healthy nutrition provided by spinach. Please correct me if I'm wrong.
On 6/14/10 11:46 AM delanel wrote:
Hi--thanks for your question. I ran it by our Spry Kitchen columnist, registered dietitian Deanna Segrave-Daly. She said you may be referring to oxalate - which is a nutrient (in spinach) that interferes with calcium absorption in the same food (not in others). Spinach is super nutritious - rich in iron, folate, Vitamins A, C, K, , but its calcium is not absorbed as well by the body because it is chemically bound to the oxalates that are present. However, eating spinach with cheese would not affect the absorption of calcium from the cheese. Nor does the nutrients in the cheese effect the absorption of the other nutrients in the spinach. Hope that makes sense--and that you try the cheesy spinach. It's great!
Lisa D
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