Editors at Readers Digest - Super foods cookbook: 184 easy recipes to boost your health

Also Available from Readers Digest

Discover how highly nutritional foods can be used to treat common ailments naturally, safely, and deliciously. Includes 75 recipes formulated to help you live pain free, disease free, and worry free.

ISBN 978-0-76210-797-1

$17.99 paperback

352 pages/75 recipes/7 3/4 x 10

Over 200 photos & illustrations

An authoritative, easy-to-use reference arranged in an A-to-Z format, revealing 50 superstar foods to help fight 50 common ailments. Includes over 100 recipes for treating and fighting disease.

ISBN 978-0-76210-840-4

$17.99 paperback

352 pages/100+ recipes/8 x 10 1/4

Over 200 photos & illustrations

Discover 57 magic foods that can change your life, with 100 appetizing recipes designed to rein in insulin resistance, offload dangerous belly fat, guard against diabetes, and leave you ready to embrace life.

ISBN 978-0-76210-895-4

$17.99 paperback

304 pages/100+ recipes/7 3/4 x 10

Over 100 photos & illustrations

Readers Digest books can be purchased through retail and online bookstores or at RDStore.com.

A READERS DIGEST BOOK

This edition first published 2014.

Copyright 2014 The Readers Digest Association, Inc.

All rights reserved. Unauthorized reproduction, in any manner, is prohibited.

Readers Digest is a registered trademark of The Readers Digest Association, Inc.

This book is adapted from Super Foods Super Easy, produced in the United Kingdom in 2012 by Vivat Direct Limited (t/a Readers Digest), using the services of Creative Plus Publishing Limited, for The Readers Digest Association, Inc.

Library of Congress Cataloging-In-Publication Data

Super foods cookbook : 184 easy recipes to boost your health / editors of Readers digest.

pages cm

Includes index.

Summary: Eat your way to optimum health with 184 recipes that pack a nutritional punch. Each recipe contains at least one superfood designed to boost energy, promote health and well-being, and protect against disease. Discover the exceptional nutritional content and disease-fighting qualities of super foods like broccoli, blueberries, and salmon and delicious, healthful ways to prepare them. By including super foods as part of a balanced diet, you can protect your heart, immune system, digestive system, skin, and bones, and even reduce the risk of developing certain medical conditions later in life. In Super Foods Cookbook youll find 184 health-boosting recipes, all of which include at least one super food. Each recipe offers clear step-by-step cooking instructions, ingredient information, and invaluable tips. These recipes and foods are proven to prevent, fight, and beat problems big and small. Provided by publisher.

ISBN 978-1-62145-197-6 (paperback) -- ISBN 978-1-62145-198-3 (epub) 1. Cooking. 2. Natural foods. 3. Functional foods. 4. Health. I. Readers Digest Association. II. Readers digest. III. Title: Superfoods cookbook.

TX714.S868 2014

641.3'02--dc23

2014026105

Picture credits

All photography David Munns, copyright The Readers Digest Association, except for the following:

Jim Franco Photography/Gettyimages. Illustrations: Shutterstock

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NOTE TO READERS

The information in this book should not be substituted for, or used to alter, medical therapy without your doctors advice. For a specific health problem, consult your physician for guidance.

While the creators of this work have made every effort to be as accurate and up to date as possible, medical and pharmacological knowledge is constantly changing. The writers, researchers, editors and publishers of this work cannot be held liable for any errors and omissions, or actions that may be taken as a consequence of information contained within this work.

Please note that measurements were converted from metric to imperial measurements. Nutritional data is generally correct and should be used as a general guide in determining your nutrient requirements.

Put down your health books, take up your knife and fork, and discover how to eat your way to a healthier lifestyle, easily, quickly, and deliciously. Savor our recipes and move into the super food nutritional fast lane.

Super Foods Cookbook is a cookbook with a differencea fantastic selection of tasty, contemporary, easy recipes for everyday living, each of them packed with foods that have been demonstrated to promote long-term health, aid healing, and even help to fight some diseases. And all this can be done without fuss, complicated preparation, or lengthy cooking timeand with supermarket staples.

Super foods, such as broccoli, blueberries, and salmon, contain natural ingredients with exceptional nutritional values or protective qualities. They contain natural chemicals, compounds, and nutrients that, for example, may help to protect against the impact of diseases such as cancer and type 2 diabetes, as well as fight the effects of aging, help to lower cholesterol levels, and improve mental alertness.

Here are five top reasons for including more super foods in your daily diet:

Super foods will help you to meet the seven-a-day fruit and vegetable target that health professionals recommend as a minimum daily amount to protect your body and maintain well-being.

Many super foods such as lentils and oats have a low glycemic index (GI) value, which means that their carbohydrates are absorbed slowly into the bloodstream. Such foods stave off hunger and keep you feeling full longer which helps with weight control.

Many super foods such as whole-wheat pasta and carrots are a good source of fiber. This helps your digestive system to work effectively, and some forms of fiber can help to lower cholesterol.

All super foods are low in, or free from bad fats, such as saturated fats and trans fats, which can increase the risk of heart disease.

Super foods naturally provide high levels of the essential vitamins and minerals that your body needs for a healthy nervous system, a fully functioning brain, and other key body processes, such as the regulation of blood clotting and the efficient working of your cells and organs.

Turn to the Super Food Benefits Chart () for a list of the main super foods featured in our recipes and the conditions they can help to reduce and possibly even prevent, as well as their positive health benefits in the body.