Issue Date: January 13, 2002
The ideal meal
My choices for a big, balanced feast
The ideal meal packs spectacular flavors, textures and colors -- as well as great health benefits. I invite you to try my favorite combinations.
Start with a creamy ginger carrot soup, either warm or chilled. Carrots, full of antioxidants, boost the heart and immune defenses. Throwing in lots of yellow onions and orange juice gives extra flavor and more antioxidant power. Candied ginger adds a little tangy sweetness plus mild anticoagulant activity. You can get creaminess safely from fat-free half-and-half.
The main attraction: salmon. It's full of omega-3 fat, which is vital for optimal functioning of all your cells, from the brain and heart to the circulation in your toes. I prefer wild Atlantic salmon to farm-raised, but both have lots of omega-3s. Serve with a big dollop of tropical fruit salsa, another colorful health-booster.
Then add two vegetables: My first choice is spinach, bursting with vitamins, such as vitamin C and folic acid, and special disease-fighting antioxidants, such as beta carotene and lutein. It's a superfood that fights heart disease and premature aging.
Mashed sweet potatoes are an excellent starch, rich in vitamin C and beta carotene, and, surprisingly, much less likely than white potatoes to send your blood sugar sky high.
My perfect salad is intense green (a true test of a health food) and crunchy; pick a variety of gourmet greens and top them with toasted pecans and pear slices. It's a great mix of health value: greenery, fruit and nuts.
Nature's perfect dessert is berries, drizzled with an ancient health food: yogurt. Berries with deep color are tops in antioxidants. Blueberries and strawberries (along with spinach) are thought to help prevent and even reverse some neurological losses from aging. Live bacterial cultures in yogurt help control blood sugar and boost immune functioning, and may reduce your risk of some cancers.
With the meal, drink a glass of red wine or lots of tea. Both have antioxidants that help fight many illnesses.
This meal for six is hearty and nutritious. Eat one serving of each dish and you'll get incalculable amounts of antioxidants, 1,005 calories, 19g fiber, 39g protein, 116g carbohydrates, 44g fat (7.8g saturated) and 728mg sodium.
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Ginger Carrot Soup
1 Tb. olive oil
2 large yellow onions, chopped (2 cups)
1 pound carrots, cut in chunks
2 cups low-fat chicken broth
2 Tbs. crystallized ginger, minced
1 tsp. cinnamon
1 1/2 cups orange juice
1/2 cup fat-free half-and-half
Chives for garnish
In a large pot, sauté onions in olive oil until soft. Add carrots, broth, ginger and cinnamon. Simmer until carrots are thoroughly cooked, 30-40 minutes. Transfer to a blender or food processor and process until smooth.
Stir in juice and half-and-half. Serve warm or chilled, garnished with snippets of chives.
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Salmon With Fruit Salsa
24 ounces salmon filet (1 1/2 pounds)
1 Tb. olive oil
Remove the skin, then brush on oil and grind on some black pepper. Simply grill, broil, microwave or bake the fish until desired doneness. Serve with a big dollop of fruit salsa.
Fruit Salsa:
1 cup diced fresh pineapple
2 Tbs. fresh lemon juice
1 medium banana, diced
1 Tb. apricot jam (or orange marmalade)
1/3 cup minced red onion
1/4 tsp. hot pepper flakes
2 Tbs. coconut flakes (optional)
Combine ingredients. Makes about 2 cups.
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Spinach With Garlic
2 Tbs. olive oil
4 garlic cloves, chopped
2 pounds fresh spinach, preferably organic, well washed and drained
Heat oil in a very large skillet. Add garlic; sauté. Add spinach in batches.
Stir until just wilted.
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Mashed Sweet Potatoes
3 sweet potatoes
(2 1/2 pounds)
3 Tbs. Amaretto (almond liqueur) or maple syrup
Cinnamon and ginger, to taste
1/4 cup toasted almonds
Microwave whole potatoes until done. Cool to touch. Remove pulp. Mash with liqueur and spices. Top with almonds. Reheat in microwave.
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Green Salad Plus
Salad:
6 cups mixed baby greens
2 medium pears, sliced
1 large bulb fennel, chopped or sliced
1/3 cup toasted walnuts
Dressing:
5 Tbs. olive oil
3 Tbs. balsamic vinegar
1/4 cup orange juice
2 ounces blue cheese, crumbled
Combine salad ingredients. Whisk together dressing and add to salad. Toss.
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Berries with Yogurt
1 cup blueberries
1 cup strawberries
1 cup raspberries
1 cup fat-free yogurt, lemon or vanilla flavored
Combine berries. Serve with a dollop of yogurt.
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