Joy Bauer - Joy Bauers Superfood!: 150 Recipes for Eternal Youth

To my family... superfood tastes even better
with a super-family to share it with.

Superfood: a wholesome food containing one or more nutrients to help elevate health. Or, to put it more simply, its a food you want on your plate.

Welcome to my Superfood fiesta! This book shines light on the most stellar superfoodsthose that have been highlighted and singled out for being powerful, potent, and nutrient-packed. These picks have scores of quality studies behind them, supporting their prowess. They are served and devoured by people who live the longest, healthiest lives. Experts have studied these folks to determine the habits that help promote longevity. These inspiring individuals are celebrating their hundredth birthdays (and beyond)and a large reason for this is diet. The foods they eat contain nutrients that have been identified as helping reduce the risk of the most-life threatening diseases, including heart disease and certain cancers. Theyve been shown to tame inflammation and ease aches and pains. They help boost your energy and mood, strengthen your immunity, and improve memory. They aid in weight control and help promote a glowing complexion and prevent wrinkles. They are super, indeed.

The star lineup features eight thoughtful categories: vegetables, legumes, fruit, nuts and seeds, coffee and tea, fatty fish, whole grains, and scrumptious extras (like cocoa powder and extra virgin olive oil). Within each category, Ive identified true standouts that youll definitely want to toss into your grocery cart.

Then these superfoods are incorporated into 150 mouthwatering recipes, so your taste buds will be delighted and your body will be showered with one power food after the next. The recipes are organized into a variety of chapters, from Morning Meals to Soups and Salads to Enticing Entres to One-Pot Wonders to Sweet and Savory Treats. All the work is already doneyou just have to cook, eat, and enjoy. You may notice a trend toward plant-based foods. No, this isnt a coincidencestudy after study shows how beneficial these nourishing items are. But youll also find plenty of palate-pleasing protein sources, like poultry and fisheven pork and beef tenderloin make a debutfor those who need a hearty fix. Ive even included chocolate, cookies, and some boozy beverages, too, so you can feel good about indulging. Theres something for everyoneand every craving.

Imagine living to be one hundredlooking and feeling amazingall while chowing down on insanely delicious food. Its entirely possible. Get set, get cooking!

SERVES: 2 PREP TIME: 10 MINUTES COOK TIME: 20 MINUTES

I owe it to my older daughter, Jesse, for introducing me to shakshuka. I fell in love with the bold, full-flavored Middle Eastern dish while visiting her on a study-abroad program in Israel, and it became one of my go-to breakfasts. My rendition trades the standard brothy tomato sauce for a unique blend of textures and fresh veggies. I start by sauting multicolored heirloom tomatoes with bright bell peppers, and then incorporating meaty shiitake mushroomsideal for their dense consistency and immunity-boosting propertiesand rainbow Swiss chard, a beautiful leafy green thats bursting with fiber, antioxidants, and vitamins A and K. (If you prefer, take spinach or kale for a spin instead.) Then I nestle in the eggs, where they cook until the whites are set and the yolks remain runny. For an impressive presentation, transfer your skillet from the stovetop right to the table. Party of one? This amazingly delicious dish can easily be halved for a single serving.

1 pint multicolored cherry or grape tomatoes

1 yellow bell pepper, thinly sliced

1 bunch rainbow chard, stems chopped into 1-inch pieces (about 1 cup) and leaves torn into smaller pieces (2 to 3 cups)

3 ounces shiitake mushrooms (about 6), stems removed, and each torn into 3 or 4 pieces

2 large cloves garlic, minced

1 teaspoon chopped fresh rosemary

4 scallions, thinly sliced

cup white wine or vegetable broth

4 large eggs

Kosher salt and ground black pepper

2 to 3 tablespoons crumbled feta cheese

2 to 3 tablespoons Parmesan cheese

Mist a skillet with olive oil spray and warm over medium-high heat. Add the tomatoes and bell pepper and allow the veggies to sit, undisturbed, for 1 to 2 minutes so they start to develop a nice charred color in certain spots. Stir and continue to cook for another 3 to 4 minutes, until the veggies are soft and the tomatoes are slightly blistered.

Add the chard stems and mushrooms and mist with additional olive oil spray. Continue to cook for another 3 minutes, or until the veggies are softened. Add the garlic, rosemary, chard leaves, scallions, and wine. Toss everything together to wilt the chard leaves and continue to cook for another 5 minutes, deglazing the pan and scraping up all the flavorful browned bits from the bottom of the skillet.

Create 4 wells within the vegetables, making room for the eggs. Mist the wells with oil spray, then carefully crack the eggs into them. Sprinkle some salt and pepper over each egg and around the vegetables. Lower the heat to medium and continue to cook until the whites are firm and set but the yolks are still runny, 4 to 5 minutes. Scatter the feta and Parmesan cheeses over the eggs. Cover and cook for about 1 minute to warm the cheese, then serve.

PER SERVING CALORIES 22 g PROTEIN 13 g FAT (8 g UNSATURATED FAT, 5 g SATURATED FAT) 380 mg CHOLESTEROL 28 g CARBS 8 g FIBER 11 g SUGAR (11 g NATURAL SUGAR, 0 g ADDED SUGAR) 530 mg SODIUM

MAKES: 30 COOKIES PREP TIME: 5 MINUTES COOK TIME: 12 MINUTES

Who doesnt love the idea of eating cookies for breakfast? Its like a dream come true. I first debuted these grab-and-go gems on the TODAY show and they instantly became an enormous hiteven going viral on social media. As an added bonus, they contain three brain-and-memory-boosting ingredients: cocoa powder, coffee, and blueberries. Go ahead and enjoy two or three in the a.m. with a cup of coffee... or channel your inner kid and go with a milk-and-cookies theme. P.S.: Theyre just as good as an afternoon snack.

1 cup whole wheat flour

cup all-purpose flour

cup cocoa powder

1 tablespoons instant coffee or finely ground coffee

1 teaspoons ground cinnamon