The Editors of Whole Living Magazine - Power Foods

Copyright 2010 by Martha Stewart Living Omnimedia, Inc.

All rights reserved.
Published in the United States by Clarkson Potter/Publishers, an imprint of the Crown Publishing Group, a division of Random House, Inc., New York.
www.clarksonpotter.com
www.marthastewart.com

CLARKSON POTTER is a trademark and POTTER with colophon is a registered trademark of Random House, Inc.

Some photographs and recipes originally appeared in Martha Stewart Living Omnimedia publications.

Library of Congress Cataloging-in-Publication Data
Power Foods: 150 delicious recipes with the 38 healthiest ingredients / the editors of Whole Living magazine.1st ed.
Includes index.
1. Cookery (Natural foods) 2. Nutrition. 3. Functional foods.
TX741.W474 2011
641.5636dc22 2010003255

eISBN: 978-0-307-78627-2

Cover design by William van Roden
Cover photograph by Sang An

v3.1

For all of us desiring a long, good life of well-being.

This book represents the dedication and hard work of many talented individuals.

Thank you to Whole Living editor-in-chief Alexandra Postman, as well as former Body+Soul editor-in-chief Alanna Fincke, publisher and managing director Janesse Thaw Bruce, and editors Donna Coco and Hillary Geronemus. To contributing food editors Sarah Carey and Anna Kovel and executive editorial director of food Lucinda Scala Quinn, who oversaw the development of these delicious recipes along with Kristen Evans, Sandra Rose Gluck, Emma Feigenbaum, Charlyne Mattox, and Caroline Wright. To Whole Living design director Matthew Axe, along with former Body + Soul design team Asya Palatova, Nancy M. Tassone, Lauren Sanders, and Lena Watts.

To the Special Projects Group at MSLO, headed by editor in chief Ellen Morrissey and art director William van Roden. To deputy editor Evelyn Battaglia and senior associate editor Christine Cyr Clisset, who collaborated with the magazines editors to frame the content of the book and shepherd it through its many stages, and to managing editors Leigh Ann Boutwell and Sarah Rutledge Gorman. To contributing art director Michele Outland, who created the books elegant design; to Jemme Aldridge, Jessi Blackham, and Sunny Stafford, who helped with design details; and to Catherine Gilbert, who organized and compiled the many photographs.

To Kathie Madonna Swift, MS, RD, LDN, for her expertise in vetting the nutritional information and the recipes, and to contributing writer Cheryl Redmond.

To photographers Johnny Miller and Romulo Yanes, and to many others for contributing their fine work (). Thank you to style director Ayesha Patel and stylists Tanya Graff, Allison Liebman, Dawn Sinkowski, Sarah Smart, and Michelle Wong.

As always, thank you to MSLOs editorial director Gael Towey and creative director Eric A. Pike. Others who provided ideas and support include: Carlene Bauer, Monita Buchwald, Mary Cahill, Denise Clappi, Rebecca Dalzell, Alison Vanek Devine, Stephanie Fletcher, Katie Goldberg, Heloise Goodman, Lisa Leonard Lee, Sari Lehrer, Nanette Maxim, Sara Parks, Lauren Piro, George D. Planding, Erika Preuss, Megan Rice, and Lindsey Stanberry.

Finally, we are grateful to our longtime partners at Clarkson Potter/Publishers, including Rica Allannic, Amy Boorstein, Angelin Borsics, Doris Cooper, Derek Gullino, Maya Mavjee, Mark McCauslin, Donna Passannante, Marysarah Quinn, Lauren Shakely, Jane Treuhaft, and Kate Tyler.

I am especially happy that we are publishing Power Foods at this point in time. In the more than 30 years since we began writing about food and creating delicious, interesting, and inspired recipes for the home cook, our focus has often been on the underlying goodness of the food. We have always shopped for clean, well-grown, carefully produced ingredients, and have always suggested that our readers buy organic, shop at food cooperatives and farmers markets, grow as much for the table at home as possible, and cook simple, nutritious meals for loved ones, as often as time allows.

Today, I think we all know that a clean and thoughtful diet is essential to overall good health and well-being. I think we all know that daily use of artificial additives, chemicals, mass-produced ingredients, and factory-farmed meats, poultry, eggs, and dairy can lead to dietary imbalances, illness, and undesirable complications.

What we all desire for ourselves and our families is a good, long, healthy life, and what this book does in a very large and helpful way is clarify what we should be eating, why, and how.

Healthy eating doesnt have to be a challenge. It should be easy and it should be pleasurable. Our dishes center around seasonal produce, lean proteins, and whole grains. The recipes are clear and easy; the Basics portion of the book lists what we need in our pantry, refrigerator, and freezer; and the ingredients nutritional information is clear and understandable.

Before you begin to read through the nutritional information and the recipes, pay close attention to and stick it to your refrigerator or your office bulletin board or in some other prominent place. Make copies of the Golden Rules for your family and your friends. These are commonsense guidelines for cooking and eating; they are easy to incorporate into any routine. And they will keep you healthier and happier in the long run.

The foods we eat have an enormous impact on our health, our well-being, and even our mood. In that sense, food has incredible power: the power to increase and sustain energy; the power to heal.

But health food has gotten a bad rap. People tend to think of it as bland and boringgood for you, but not good-tasting. In Power Foods, well show you how delicious and nutritious can actually go together, and that healthy eating doesnt have to be challenging. Simply centering your diet around seasonal produce, lean proteins, and whole grainsthe foods our ancestors consumed for generationswill boost your vitality, change your body, and improve your well-being. Healthy eating will become less about rules and restrictions, and more about learning to approach cooking in a new way, so that you feel nourished and recharged.

Though all whole, seasonal foods are good for you, some are naturally better than others. The 38 foods and food groups covered in this book represent a selection of the most potent. Narrowing the list was no easy task. Ultimately, we settled on these 38 because they contain outstanding amounts of vitamins, minerals, phytonutrients, essential fatty acids, fiber, and morewith a proven track record of fighting disease and promoting good health. These foods are also easy to cook with and are widely available at most grocery stores, which means you can integrate them into your diet daily.