fight prostate cancer.
To help avoid Alzheimer’s disease, eat
fish rich in omega- 3 fatty acids, such as wild
Alaskan salmon; keep your blood pressure
low; and keep your weight at optimum levels—all benefits of a superfoods diet.
The superfood sidekick cranberries,
cousin to superfood blueberries, have among
the highest polyphenol levels among commonly consumed fruits, and polyphenols are
triple threats to disease: They act as antioxidants, have anti-inflammatory properties
and are antiallergenic.
Autumn: the season of transition
Sleep debt is a problem for more than 50
percent of American workers; lack of sleep
has now been conclusively linked with diabetes, obesity and metabolic syndrome
(when one person has several metabolic-system disorders at the same time).
Eat apples: They can reduce the risk of cancer, particularly lung cancer, as well as cardiovascular disease, asthma and type 2 diabetes.
To pack a grade-A lunchbox, remember
two important food categories: protein and
complex carbohydrates. Fill whole-wheat
tortillas with tuna, turkey breast or lean ham
and add romaine lettuce or spinach leaves.
Pack rice cakes with peanut butter or another
nut-butter spread.
Although chopping onions may make
you cry, their considerable cardiovascular
benefits should make you smile through your
tears. Eating onions has been shown to lower
high cholesterol levels and high blood pressure and to reduce the risk of heart disease by
20 percent. C
FOR A SPECIAL-OCCASION “superfood” blueberry dessert,
here is my mom’s recipe. Enjoy!
Lois’ Belgian Blueberry Tart
Crust:
1 cup sifted all-purpose flour
1/4 teaspoon salt
1 heaping tablespoon sugar
1/4 cup cold butter, cut into pieces
1 egg yolk
11/2 teaspoons ice water
Preheat oven to 425 degrees F. Sift flour, salt and sugar into a
bowl. Cut in the butter until the mixture looks like coarse peas. Beat
the egg yolk and water together with a fork and blend into the flour
mixture until a soft ball forms.
Roll out the dough on a floured board to fit a 9-inch pan with a
removable bottom; prick well. Bake 12 minutes or until golden. Cool
on rack. (Crust can be prepared one day in advance.)
Custard:
1/4 cup sifted flour
1 cup sugar
1/4 teaspoon salt
1 cup milk
2 eggs, beaten
1 tablespoon brandy (optional)
1 teaspoon grated lemon rind
3/4 cup heavy cream
2 cups fresh blueberries, washed and air-dried
In a double boiler combine flour, sugar and salt. Combine milk
and eggs, and add to the flour mixture. Cook over boiling water, stirring often, until thick. Transfer to a bowl and cool in the refrigerator.
Add the brandy (if desired) and lemon rind. Cover with wax paper
and refrigerate until ready to serve. (Custard can be prepared one day
in advance.)
One hour before serving, spread the custard on the cooled, baked
crust. Whip the cream and spread on top of the custard. Mound with
Costco’s fresh blues.
Tips:
■ Don’t use a blender to mix crust.
■ A refrigerated rolling pin rolls better.
■ If you add the custard’s milk/egg
mixture from a height, fewer lumps
will form.
■ Instead of one large tart, use this
recipe for 8 small tartlets. Reduce
the time needed to bake the crust
by about five minutes and
watch carefully, as the small
shells tend to burn quickly.
