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The World’s Healthiest Quick Foods: A Meal, a Drink and a Snack
From George Mateljan’s The World’s Healthiest Foods
7-Minute “Healthy Sautéed” Crimini Mushrooms
Ingredients
- 2 medium cloves garlic, peeled
- 3 tablespoons low-sodium chicken or vegetable broth
- 1 pound medium crimini mushrooms, sliced
- 2 tablespoons extra virgin olive oil
- 1 teaspoon lemon juice
- Sea salt and pepper to taste
Chop or press garlic and let sit for at least five minutes. Heat the broth over medium heat in a stainless steel skillet. When the broth begins to steam, add the sliced mushrooms and sauté for three minutes. (They will release water as they cook). Stir constantly for the last four minutes. The liquid will evaporate and the mushrooms will become golden brown but not burned.
Transfer to a bowl. Toss crimini mushrooms with the garlic and the remaining ingredients while mushrooms are still hot.
Serving suggestion: Combine the recipe with low-fat sour cream, dill weed, sea salt and pepper. Serve over polenta or brown rice.
10-Minute Lime Coconut Cooler
Ingredients
- 1 cup canned coconut milk (not non-fat)
- ¼ cup lime juice (1-2 limes)
- 1/3 cup mint leaves plus mint leaves for garnish
- 4 tablespoons honey
- 2 cups cracked or crushed ice
Place all ingredients, except the ice, in a blender and run on medium speed until the honey is dissolved and the liquid is well blended (about one minute). Add ice and blend on medium speed for about five seconds, until it has the consistency of shaved ice.
Pour into two chilled glasses and serve garnished with mint.
Variations: Add sliced banana for a richer beverage or try substituting lemon juice for the lime juice.
10-Minute Peanut Bars
Ingredients
- 1 cup shelled raw or roasted peanuts
- 1 tablespoon minced fresh ginger
- 2 tablespoons sesame seeds
- 1 cup raisins
- 2 tablespoons honey
Grind all ingredients, except for the honey, in a food processor until fairly fine but still with some texture (you don’t want it to have the consistency of peanut butter). Add honey and continue to process until mixed.
Press into a square about ¾-inch thick on a plate or square pan and refrigerate for about an hour or more. Cut into 2-inch squares.
Preparation tips: You want to process ingredients until they press together and hold a shape without being completely smooth. Run your food processor on pulse, so you can stop and check often to avoid over-processing.
LITTLE-KNOWN FACTS ABOUT HEALTHY EATING
In his book The World’s Healthiest Foods, health advocate George Mateljan shares some of his advice for eating and feeling better. Here’s a snippet:
- Eating fresh fruit with each meal helps the digestive process.
- Don’t sauté with olive oil. Add it to sauces and foods after they are cooked to retain the flavor and nutrients in the oil.
- Bell peppers may have a protective effect against cataracts.
- Eating one large apple a day can lower serum cholesterol by 11%.
- Adding fish, shellfish, flaxseeds or walnuts to one meal each day provides anti-inflammatory protection.
- Refined sugars can lead to reduced immune system function.
- Refined grains can lead to blood sugar elevations.
- Whole foods high in fiber such as beans and legumes digest so slowly that many people eat them as natural appetite suppressants.