The evolution between eater and eaten might answer the long-held question about why humans live longer, healthier lives on traditional diets. As researchers work to unravel the complexities of the interactions of the foods we eat, try these combinations, the most powerful food synergies currently known to science.
TOMATOES AND AVOCADOS
Tomatoes are rich in lycopene, a pigment-rich antioxidant known as a carotenoid, which reduces cancer risk and cardiovascular disease. Fats make carotenoids more bioavailable, a fact that makes a strong case for adding tomatoes to your guacamole.
“This also has a Mediterranean cultural tie-in,” says registered dietitian Susan Bowerman of California Polytechnic State University. “The lycopene in tomato products such as pasta sauce is better absorbed when some fat (e.g., olive oil) is present than if the sauce were made fat free.” This may also explain why we love olive oil drizzled over fresh tomatoes.
And when it comes to salads, don’t choose low-fat dressings. A recent Ohio State University study showed that salads eaten with full-fat dressings help with the absorption of another carotenoid called lutein, which is found in green leafy vegetables and has been shown to benefit vision. If you don’t like heavy salad dressing, sprinkle walnuts, pistachios, or grated cheese over your greens.
BLUEBERRIES AND GRAPES
“Eating a variety of fruit together provides more health benefits than eating one fruit alone,” says Bowerman. “Studies have shown that the antioxidant effects of consuming a combination of fruits are more than additive but synergistic.”
In fact, a study published in the Journal of Nutrition by Rui Hai Liu, Ph.D., from Cornell University’s department of food science, looked at the antioxidant capacity of various fruits individually (apples, oranges, blueberries, grapes) versus the same amount of a mixture of fruits, and found that the mix had a greater antioxidant response. According to the study, this effect explains why “no single antioxidant can replace the combination of natural phytochemicals in fruits and vegetables.”
The author also recommends eating five to 10 servings of a variety of fruits and vegetables daily to reduce disease risks, as opposed to relying on expensive dietary supplements for these compounds. “There are a huge number of compounds yet to be identified,” adds Jacobs.
LEMON AND KALE
“Vitamin C helps make plant-based iron more absorbable,” says nutritionist Stacy Kennedy of the Dana Farber Cancer Institute. It actually converts much of the plant-based iron into a form that’s similar to what’s found in fish and red meats. (Iron carries oxygen to red blood cells, staving off muscle fatigue.)
Kennedy suggests getting your vitamin C from citrus fruits, leafy green vegetables, strawberries, tomatoes, bell peppers, and broccoli, and getting plant-based iron from leeks, beet greens, kale, spinach, mustard greens, Swiss chard, and fortified cereals.
So whether you’re sautéing dark greens or making a salad, be sure to include a squeeze of citrus. You’ll increase your immunity and muscle strength with more punch than by eating these foods separately.
RED MEAT AND ROSEMARY
Grilling over an open flame produces nasty carcinogens, but if you get a little more experimental with your spices, you can temper the cancer-causing effects of the charred flesh.
The herb rosemary, which mixes well with all kinds of grilled foods and contains the antioxidants rosmarinic acid and carnosic acid, was recently shown in a Kansas State University study to lower the amount of the cancer-causing heterocyclic amines (or HCAs) that appear in the charred meat when you grill at temperatures of 375°F to 400°F. Why? It’s thought that the herb’s antioxidants literally soak up the meat’s dangerous free radicals.
EGGS AND CANTALOUPE
The most popular (and an awfully complete form of) breakfast protein works even better for you when you eat it with the good carbohydrates in your morning cantaloupe.
According to Kennedy, a very basic food synergy is the concept of eating protein with foods that contain beneficial carbohydrates, which we need for energy. Protein, Kennedy reminds us, slows the absorption of glucose, or sugar, from carbohydrates.
“This synergy helps by minimizing insulin and blood-sugar spikes, which are followed by a crash, zapping energy. High insulin levels are connected with inflammation, diabetes, cancer, and other diseases. By slowing the absorption of glucose, your body can better read the cues that you are full. This helps prevent everything from overeating to indigestion.”
So cut as many bad carbs (i.e., anything white, starchy, and sugary) as you want. But when you eat healthful carbs (whole grains, fruit, vegetables), don’t eat them on their own.
source: men’s health
interesting article about butter in the globe this morning. i always wondered why croissants here were not as sublime as in other countries…
“Canada is a butter backwater, with less variety and quality and far higher prices than nearly any other food-loving nation. In Europe and the United States, it’s available in myriad permutations, from gently nutty regional butters, to fragrant, seasonal butters made with the summer milk of a single herd, to extra high-fat “dry” compositions used in baking.
In Canada, butter is just butter. Give or take a few very minor variations, it’s a monopoly-produced dairy commodity, the same from coast to coast.
As scores of top pâtissiers have realized, Canadian butter is uniformly made with a government-mandated 80-per-cent fat content, while most butter in Europe – the stuff that makes for great pastries – starts at 82 or 83 per cent. What’s worse, Canada’s government levies a 289.5-per-cent tariff on all but a tiny quantity of foreign butter.”
i get that these regulations began in the name of “fairness” (classic canada) but the lack of options and the power of the dairy industry is down right ridiculous. this reminds me of the article on quotas and the impossibility of purchasing small farm raised chickens last month.
maybe soon we’ll be able to experience higher quality croissants (one of my top ten favourite things in LIFE)
[video]
A meatless variation with an over-easy egg, satiny avocado, sweet tomato and salty queso fresco stacked on a buttery egg bun. $10. Delux
Succulent porchetta, crunchy pork cracklings, smoked Gouda, a fried egg and grainy mustard on a light Caldense bun. $6.45. Porchetta and Co.
A crisp toasted English muffin with chive-spiked scrambled eggs, gooey sharp cheddar and sweet onion jam so good it should be sold by the jar. $8.The Gabardine
And my personal favourite:
A Thuet croissant cradles two perfectly poached free-range eggs, smoked coho salmon and silky Béarnaise flecked with chervil, tarragon and dill. $14.50. Mildred’s Temple Kitchen
courtesy of: torontolife.com
1 whole ruby red grapefruit, sliced in half
2 tablespoons brown sugar
Evenly sprinkle 1 tablespoon of brown sugar on each grapefruit half and place under the broiler for 4 minutes. Serve immediately.
OR…even more awesome:
Juices of one Brown Sugar Broiled Grapefruit
Seltzer Water
Squeeze the residual juices into a highball glass, taking care to remove any seeds. Top the glass with seltzer and stir once, very gently.
i’ve been hearing a lot about this dish lately, but i’ve never made it before. this will be on tap for a dinner next week. after some virtual digging around, it seems that giada’s recipe reigns queen…978 people average a 5 star rating on this puppy. here’s the deets:
Season chicken with salt and pepper. Dredge chicken in flour and shake off excess. In a large skillet over medium high heat, melt 2 tablespoons of butter with 3 tablespoons olive oil. When butter and oil start to sizzle, add 2 pieces of chicken and cook for 3 minutes. When chicken is browned, flip and cook other side for 3 minutes. Remove and transfer to plate. Melt 2 more tablespoons butter and add another 2 tablespoons olive oil. When butter and oil start to sizzle, add the other 2 pieces of chicken and brown both sides in same manner. Remove pan from heat and add chicken to the plate. Into the pan add the lemon juice, stock and capers. Return to stove and bring to boil, scraping up brown bits from the pan for extra flavor. Check for seasoning. Return all the chicken to the pan and simmer for 5 minutes. Remove chicken to platter. Add remaining 2 tablespoons butter to sauce and whisk vigorously. Pour sauce over chicken and garnish with parsley.Ingredients
Directions
so beautiful.
thanks to everyone who gave their opinions about my upcoming bathroom reno. i’ll be sure to post before and after pics, but in the meantime, check this out! it’s a 1930s medical cabinet that we’re going to use as storage in the bathroom! i rarely fall in love with objects, but as soon as i saw this in a small town shop i knew it needed to be mine. stay tuned :)
courtesy of sushi couture on bloor street (and jeff).
p.s. this place is by far the best one on the bloor street sushi strip…a notch above the rest
i don’t know that i’d go to all the trouble to make these, but i’m a sucker for a good latke and this picture makes my mouth water. click the pic if you’re in a hardcore potato/parsnip mood for a link to this smitten kitten recipe.
i love this picture. whoever they are…
(via pirkko)