{"id":13292,"date":"2023-02-14T15:26:52","date_gmt":"2023-02-14T15:26:52","guid":{"rendered":"https:\/\/healthyaging.net\/magazine\/?p=13292"},"modified":"2023-03-06T15:32:47","modified_gmt":"2023-03-06T15:32:47","slug":"in-search-of-healthy-new-cookbooks-offer-ideas","status":"publish","type":"post","link":"https:\/\/healthyaging.net\/magazine\/winter-2023\/in-search-of-healthy-new-cookbooks-offer-ideas\/","title":{"rendered":"In Search of Healthy … New Cookbooks Offer Ideas"},"content":{"rendered":"

W<\/span>e all know we should make healthier selections regarding meal preparation. More vegetables! More fruits! Less sugar!<\/p>\n

If you are like most people who only know how to prepare five meals without a recipe, you may need current ideas.<\/p>\n

How can we make better choices that might help us age more successfully? Are there recipes that might help decrease inflammation or improve brain health?<\/p>\n

We offer three new cookbooks that might help you make healthier selections.<\/p>\n

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Anti-Aging Dishes from Around the World<\/h3>\n

Recipes that are claimed to defy the aging process are to be found across the globe. Author Grace O has made a study of it and presents her findings in her latest book, Anti-Aging Dishes from Around the World.<\/em><\/a><\/p>\n

Grace O is the creator of FoodTrients<\/a>, a non-profit organization dedicated to research and information on food as medicine that can help everyone age better. She is the author of several cookbooks, including her latest one.<\/p>\n

According to Grace O, \u201cfood can be just as effective at fighting aging as the most expensive skin creams.\u201d<\/p>\n

Her introduction to the culinary world began at a young age in Southeast Asia, where her mother ran a cooking school. Eventually, she took over the school and opened three restaurants. She then moved to the United States and, inspired by her father, who was a physician, began a career in healthcare.<\/p>\n

Twenty years later, Grace O is not only publishing cookbooks and running a foundation, she operates skilled nursing facilities in California. The Grace O Foundation<\/a> supports nutrition education and research on food and the diseases of aging.<\/p>\n

Pope Francis recently knighted her for her community service. Dame Grace shares this honor with such great luminaries as G.K. Chesterton, Bob and Dolores Hope, and Eunice Kennedy Shriver.<\/p>\n

Where in the World<\/h3>\n

Drawing on her worldwide culinary experience, Grace O offers an overview of different regions around the world and a list of recipes she includes for that area. Each recipe includes the health benefits the author believes are derived from the recipe. Examples of regions and countries she includes are Africa, the Americas, Australia\/New Zealand\/Polynesia, Caribbean Islands, China, France, Great Britain and more.<\/p>\n

Grace O identifies each recipe\u2019s health and beauty benefits with special \u201cFoodtrients\u201d symbols she created, including anti-inflammatory, antioxidant, beauty, detox, disease prevention, gut health, immune boosters, mind, and strength.<\/p>\n

Three of our favorites from the cookbook are below, and as described by the author:<\/p>\n

\"\"<\/a>Veracruz Street Corn Bowl<\/a><\/h4>\n

Mexican street corn (ma\u00edz callejero) is roasted ears slathered with chili powder and mayonnaise. My version treats the corn with a lighter touch, calorically speaking, and includes black beans, brown rice, and the crunch of romaine and jicama.<\/p>\n

BENEFITS <\/strong><\/p>\n

Black beans contain protein, tissue-repairing lysine, vitamin B6 for producing energy, calcium for building strong bones, and collagen-building zinc. Corn provides zinc, eye-healthy lutein, and\nsuperoxide dismutase (SOD), an antioxidant and anti-inflammatory that fights free-radical damage in your cells. Brown rice is full of fiber for gut health and beneficial trace minerals.<\/p>\n

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Syrian Brussels Sprouts with Pomegranate & Walnuts<\/a><\/h4>\n

Syrians eat a pomegranate, chile, and walnut dip called muhammara\u2014my inspiration for this colorful and crowd-pleasing vegan side dish. Even those skeptical of Brussels sprouts will love it alongside the tart and juicy pomegranate seeds and chopped walnuts.<\/p>\n

BENEFITS<\/strong><\/p>\n

Brussels sprouts are filled with gut-friendly fiber and beneficial antioxidants like indoles and\nisothiocyanates, which may help with detoxification and cancer prevention by neutralizing carcinogens.<\/p>\n

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Turkish Eggplant Stuffed with Lamb & Walnuts<\/a><\/h4>\n

In this recipe, eggplant is the star, with lamb an important supporting player. Some versions of eggplant stuffed with meat are found throughout Greece, Turkey, and the Middle East. I added walnuts to my version to increase the health benefits of this dish. Pomegranate molasses is available at Middle Eastern markets. Or you can make it yourself by simmering pomegranate juice over medium heat until it thickens to the consistency of syrup. It\u2019s very tangy and lends a wonderful depth to many dishes.<\/p>\n

BENEFITS<\/strong><\/p>\n

Eggplant contains gut-healthy fiber and cancer-fighting anthocyanins. Pomegranates are full of antioxidants and anthocyanins. Lamb is full of protein and B vitamins for building muscle and energy on a cellular level. Walnuts provide heart-healthy omega-3 fatty acids and beta-sitosterol, a steroid that may reduce an enlarged prostate and may lower cholesterol levels.<\/p>\n

These recipes have been reprinted\/posted by permission of FoodTrients.com<\/a> and Skyhorse Publishing,<\/a> and have been excerpted from Grace O\u2019s new cookbook, Anti-Aging Dishes from Around the World: Recipes to Boost Immunity, Improve Skin, Promote Longevity, Lower Inflammation, and Detoxify<\/em><\/a>, awarded with a national Gourmand award in the Health and Nutrition category.<\/h5>\n

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The Everything Easy Anti-Inflammatory Cookbook<\/h3>\n

We all know what inflammation is \u2013 cut your finger, and the skin might swell up, turn red, and just plain hurt. Generally, simple inflammation goes away easily. Internal inflammation is another story and one that has been getting more attention.<\/p>\n

According to the NIH (National Institute of Environmental Health Sciences), inflammation<\/a> is a normal body defense and can be beneficial. Chronic inflammation is another story.<\/p>\n

Inflammation is a normal part of the body\u2019s defense against injury or infection, and, in this way, it is beneficial. But inflammation is damaging when it occurs in healthy tissues or lasts too long. Known as chronic inflammation, it may persist for months or years.<\/em><\/p>\n

Inflammation plays a key role in many diseases, some of which are becoming more common and severe. Chronic inflammatory diseases contribute to more than half of deaths worldwide. Inflammation is associated with diseases such as:<\/em><\/p>\n

\u2022 Autoimmune diseases like rheumatoid arthritis<\/em>\n\u2022 Cardiovascular diseases like high blood pressure and heart disease<\/em>\n\u2022 Gastrointestinal disorders like inflammatory bowel disease<\/em>\n\u2022 Lung diseases like asthma<\/em>\n\u2022 Mental illnesses like depression<\/em>\n\u2022 Metabolic diseases like Type 2 diabetes<\/em>\n\u2022 Neurodegenerative diseases like Parkinson\u2019s disease<\/em>\n\u2022 Some types of cancer, like colon cancer<\/em><\/p>\n

Anti-Inflammatory Lifestyle Choices<\/h3>\n

Is there a way to follow an \u201canti-inflammatory lifestyle\u201d to help prevent inflammation and disease?<\/p>\n

Author, Emily Weeks, says yes in her new cookbook, The Everything Easy Anti-Inflammatory Cookbook<\/em>.<\/a> Weeks is a registered dietitian and is the creator of Zen & Spice, zenandspice.com, a food and wellness website,<\/p>\n

Some inflammation is a good thing used by the body to heal itself. Uncontrolled inflammation is not good. According to Weeks, \u201cmore and more research supports specific behaviors that can significantly reduce the presence of inflammation in the body. Rather than treating the problem \u2026the focus has turned to proactively preventing inflammation.<\/p>\n

\u201cEmbracing an anti-inflammatory lifestyle can help treat or reduce the risk of a variety of chronic diseases and conditions,\u201d Weeks said. \u201cThis includes choosing fruits and vegetables rich in phytochemicals and anti-oxidants, mostly plant-based protein foods, whole grains, healthy fats, and probiotics. Adequate sleep and fluids, exdercise, stress reduction, and dietary supplements round out the anti-inflammatory menu.\u201d<\/p>\n

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(Left to right) Creamy Avocado Fettuccine, Grapefruit Fennel Salad, Shrimp Tostadas<\/p><\/div>\n

There are 200 well-written recipes using readily available ingredients in Weeks\u2019 new cookbook and mouth-watering photography. You\u2019ll find recipe ideas for breakfast, appetizers and snacks, soups and stews, vegetables, pasta, pizza, plant-based proteins, meats, and desserts.<\/p>\n

Here are three from the book that we like: Shrimp Tostadas<\/a>, Creamy Avocado Fettuccine<\/a>, Grapefruit Fennel Salad<\/a>.<\/p>\n

Recipes from The Everything Easy Anti-Inflammatory Cookbook<\/em> <\/a>by Emily Weeks, RDN, LD, Copyright \u00a9 2022 by Simon & Schuster, Inc. Interior Photographs by Emily Weeks. Used by permission of the Publisher. All rights reserved.<\/h5>\n

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The Brain Health Kitchen: Preventing Alzheimer\u2019s Through Food<\/h3>\n

Dementia is not a normal part of aging. What do we mean by dementia? It\u2019s not a particular disease. Rather, according to the Centers for Disease Control (CDC), Dementia a general term for the impaired ability to remember, think, or make decisions that interfere with doing everyday activities.<\/p>\n

Alzheimer\u2019s disease is the most common type of dementia. According to the Alzheimer\u2019s Association<\/a>, 1 in 9 (10.7%) over the age of 65 has Alzheimer\u2019s. two-thirds of Americans with Alzheimer’s are women. Older Black Americans are about twice as likely to have Alzheimer’s or other dementias as older Whites.<\/p>\n

Currently, there is no cure for Alzheimer\u2019s, but focus is being put on how one\u2019s diet may be a link. Dr. Annie Fenn offers her take on this concept in her new book, The Brain Health Kitchen: Preventing Alzheimer\u2019s Through Food.<\/em><\/a><\/p>\n

\u201cLifestyle choices \u2013 especially what you choose to eat \u2013 have a powerful impact on reducing Alzheimer\u2019s risk,\u201d Dr. Fenn said. \u201cA 2019 article published in the Journal of the American Medical Association found that 60 percent of all Alzheimer\u2019s cases could be prevented with dietary and lifestyle behaviors.\u201d<\/p>\n

Dr. Fenn offers 100 recipes featuring brain-healthy foods in her 400-page, hard-cover cookbook. Here are three we especially like:<\/p>\n

\"\"<\/a>Avocados Stuffed with Lemony Sardine Salad<\/h4>\n

Here\u2019s an easy dish to bring you into the tinned seafood fold (or convince you to swap sardines for tuna if you\u2019re already a fan). Canned sardines beat tuna when it comes to brain health: they have more omega-3s per serving, more calcium, potentially less mercury exposure, and (in my opinion) better flavor. Scooping the salad into halved avocados adds not only a touch of nostalgia but turns the salad into a satisfying and attractive meal.<\/p>\n

\"\"<\/a>Sheet-Pan Lamb Chops with Asparagus, Lemon, and Peas<\/h4>\n

This colorful one-pan supper is the essence of spring\u2014yogurt-marinated lamb chops are nestled into asparagus, radishes, peas, and rounds of lemon for a quick roast. The radishes lose their peppery bite and the lemon shifts from tart to caramelized. Roasting asparagus is best for brain health because the spears retain their powerful array of phytonutrients, which can seep out into the water when boiling or steaming.<\/p>\n

The garlicky yogurt does double duty in this recipe. Half is for finishing the dish, while the rest acts as a marinade for the lamb chops. Note that regular (not Greek-style) yogurt is the key here so that the marinade easily comes off the chops before roasting.<\/p>\n

Because the marinade takes time to work its magic on the chops, it\u2019s best to plan to get the prep going at least an hour before you want to eat.<\/p>\n

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Salsa-Poached Eggs with Black Beans<\/h4>\n

This skillet egg dish takes inspiration from the classic Mexican-American dish huevos rancheros. Black beans are a brain-healthier swap for most refried beans, which are often cooked in saturated fat\u2013laden lard. The combination of a good jar of salsa (which provides lycopene, capsaicin, and carotenoids) and a nut milk creates a creamy, nicely spiced sauce that comes together in minutes.<\/p>\n

The great thing about skillet eggs is their flexibility. Use this recipe as a jumping-off point for the brain-healthy ingredients you have on hand\u2014leftover roasted vegetables, a pot of your favorite beans, or handfuls of dark leafy greens. This recipe allows you to choose one or two eggs per serving to emphasize the plant-rich accompaniments rather than the eggs.<\/p>\n

Recipes excerpted from The Brain Health Kitchen<\/a> by Annie Fenn (Artisan Books). Photos: Alexandra Grablewski. Copyright \u00a9 2023.<\/h5>\n
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