Heidi McIndoo MS RD LDN - The Complete Idiots Guide to the Superfood Cookbook

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Table of Contents

To Bob, my super man.Shelly To Laila, with whom I look forward to many years of cooking.Heidi

ALPHA BOOKS
Published by the Penguin Group
Penguin Group (USA) Inc., 375 Hudson Street, New York, New York 10014, USA
Penguin Group (Canada), 90 Eglinton Avenue East, Suite 700, Toronto, Ontario M4P 2Y3, Canada (a division of
Pearson Penguin Canada Inc.)
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Group Pty. Ltd.)
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New Zealand Ltd.)
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Penguin Books Ltd., Registered Offices: 80 Strand, London WC2R 0RL, England

Copyright 2008 by Shelly Vaughan James and Heidi Reichenberger McIndoo

All rights reserved. No part of this book shall be reproduced, stored in a retrieval system, or transmitted by any means, electronic, mechanical, photocopying, recording, or otherwise, without written permission from the publisher. No patent liability is assumed with respect to the use of the information contained herein. Although every precaution has been taken in the preparation of this book, the publisher and authors assume no responsibility for errors or omissions. Neither is any liability assumed for damages resulting from the use of information contained herein. For information, address Alpha Books, 800 East 96th Street, Indianapolis, IN 46240.

THE COMPLETE IDIOTS GUIDE TO and Design are registered trademarks of Penguin Group (USA) Inc.

ISBN : 978-1-1012-1715-3

Library of Congress Catalog Card Number: 2007935864

Interpretation of the printing code: The rightmost number of the first series of numbers is the year of the books printing; the rightmost number of the second series of numbers is the number of the books printing. For example, a printing code of 08-1 shows that the first printing occurred in 2008.

The authors and publisher specifically disclaim any responsibility for any liability, loss, or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book. Most Alpha books are available at special quantity discounts for bulk purchases for sales promotions, premiums, fund-raising, or educational use. Special books, or book excerpts, can also be created to fit specific needs.

For details, write: Special Markets, Alpha Books, 375 Hudson Street, New York, NY 10014.

Publisher:Marie Butler-Knight
Editorial Director:Mike Sanders
Managing Editor:Billy Fields
Acquisitions Editor:Tom Stevens
Senior Development Editor:Christy Wagner
Production Editor:Megan Douglass
Copy Editor:Emily Garner

http://us.penguingroup.com

Introduction

When you picked up this cookbook, you were probably looking for a few delicious recipes you could prepare knowing that the meals you were eating provided great nutrition. Naturally, weve included mouthwatering recipes made with superfoodsthose foods with super health benefits. Weve tried to share recipes made with foods we think youll love, as well as to intrigue your taste buds with new flavors and combinations.

Beyond the appetizing recipes, weve shared valuable information on each of the 30 superfoods. We let you know what vitamins, minerals, antioxidants, phytochemicals, and other substances can be found in each superfood, along with how they benefit your body. Equipped with these essentials, you can cook and eat, being mindful of the health advantages of what you put in your body. You should never feel restricted in your ability to put together a tasty, nourishing meal.

Heres to your health and a super new you!

How This Book Is Organized

This book is divided into seven parts:

Part 1, A Power-Packed Plan, provides indispensable information you need to know about eating well. Youll learn the importance of eating a varied diet, how to read a food label, and more.

Part 2, Fantastic Fruits, presents the benefits packed into berries, cherries, oranges, and grape products, along with the luscious recipes that feature them.

Part 3, Valiant Vegetables, is packed with nutrition information and dishes for super vegetables in green, red, and orange.

Part 4, From the Fields and Trees, highlights the farm-grown goodness of beans, nuts, and grains.

Part 5, From the Rivers and Ranges, offers recipes made with and the health benefits provided by salmon and turkey.

Part 6, Tongue-Tingling Tastes, satisfies your taste buds and your cravings for knowledge about yogurt, cayenne, cinnamon, peppermint, chocolate, honey, and tea.

Part 7, Superfood Combinations, gives you recipes for breakfast, lunch, dinner, and dessert that incorporate two, three, or more superfood ingredients.

Garnishes

Youll see many sidebars throughout the book that offer you a little something extra. Heres what to look for:

Super Knowledge

If you want to sound smart at your next party, check out these boxes, full of all kinds of tidbits from how to store foods to how to get the most nutritional oomph and more.

Kryptonite

When you see these boxes, pay attention. Some might be info on watching calories or fat intake, while others might present serious warnings to avoid possible problems.

Heroic Hints

Filled with all kinds of ways to make something easier, these boxes are a must in todays busy world. Look here for valuable information to help you eat more healthfully and work more efficiently in the kitchen.

definition

When dealing with health and nutrition, all kinds of big words get tossed about. These boxes help make sense out of them, plus explain some words you might have heard but dont know exactly what they mean.

Acknowledgments

While only two names are credited on the cover of this book, we are all too aware of the contributions afforded by many others who made this book possible.

Shelly would like to thank her husband, Bob, and daughter, Bethany, for occupying themselves during her long work hours. She would also like to thank all the taste testers: Garry and Mary Ellen Goldsmith, Michael Goldsmith, Rick Goldsmith, Ron and Sandy Horky, Bob James, Bob and MaryLou James, David and Julie James, Phyllis McNell, Daniel Ondrick, Paul and Patty Ondrick, Kathy Sechrest, Matt and Barb Sechrest, Lewis and Luetta Trigg, Scott and Kari Werkhoven, Bob and Kaylene Wilson, and Jeff Wilson. Its a tasty job, but somebody has to do it.

Heidi would like to thank her husband, Sean, for all the additional help and support as she worked on this book, especially all the extra daddy-daughter play times. Shed also like to thank her mom, Sandy Swadley, for her input and support.

We extend a big thank you to Tom Stevens, our acquisitions editor at Alpha, whose guidance helped shape this book into the best it could be. We thank our development editor Christy Wagner, production editor Megan Douglass, and copy editor Emily Garner for pruning our manuscript for accuracy and readability. We would also like to thank Marilyn Allen of the Allen OShea Literary Agency, whose confidence in our abilities advances us on our career paths.

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