Stew_9780307465320_4p_fm_r1_CS4

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
641.5'636—dc22

2010003255

ISBN 978-0-307-46532-0

Printed in China

Design by Michele Outland
Cover design by William van Roden
Cover photograph by Sang An

Photograph credits appear on page 373.

10 9 8 7 6 5 4 3 2 1

First Edition

For all of us desiring a long, good life

of well-being.

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recipes

BREAKFAST 68

STARTERS AND
SNACKS 92

SANDWICHES AND
WRAPS 120

SOUPS AND STEWS 138

SALADS 168

MAIN DISHES 204

SIDE DISHES 276

DESSERTS 316

power foods

VEGETABLES 16

FRUITS 34

GRAINS AND LEGUMES 42

NUTS AND SEEDS 50

EGGS, YOGURT,
AND FISH 58

the basics

PANTRY PRIMERS 342

GLOSSARY OF TERMS 352

EATING FOR YOUR
HEALTH 360

NUTRITIONAL INDEX 366

PHOTO CREDITS 373

INDEX 374

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CIPE

ARTERS AND SNACKS

Fill a large pot with 2 inches of water; set a steamer basket
(or colander) inside pot, and bring water to a boil. Add potatoes;

reduce heat to a simmer, cover, and cook until potatoes are tender,
10 to 12 minutes.

Transfer potatoes to a food processor. Add chickpeas, lemon juice,
tahini, oil, cumin, and garlic. Puree until smooth, about 1 minute;

thin with up to 2 tablespoons of water if necessary. Add ¼ teaspoon
salt and season with pepper. Let cool; refrigerate for up to 1 week in an
airtight container. Garnish with paprika before serving.

per ¼-cup serving: 106 calories; .6 g saturated fat; 3.4 g unsaturated fat; 0 mg cholesterol;
14.8 g carbohydrates; 2.9 g protein; 151 mg sodium; 2.7 g ﬁ ber

1 pound sweet potatoes

(about 2), peeled and cut into
1- inch pieces

1 can (15 ounces) chickpeas,

drained and rinsed

¼ cup fresh lemon juice

(from 1 to 2 lemons)

¼ cup tahini (sesame seed

paste)

2 tablespoons olive oil

2 teaspoons ground cumin

1 garlic clove, ﬁ nely chopped

Coarse salt and freshly

ground pepper

½ teaspoon hot or smoked

paprika, for garnish

Sweet potatoes’ orange hue is the beautiful result of a wealth of beta-
carotene, which helps support eye health and immunity. Chickpeas provide
a rich source of soluble ﬁ ber and B- vitamins for cardiovascular health.
By serving this dip with crisp- tender vegetables such as red peppers and
broccoli, you will also get vitamin C, selenium, and sulforaphane,
an antioxidant shown to prevent certain types of cancers. Whole- wheat
pita bread is another healthful, ﬁ ber- rich alternative to crackers.

sweet potato hummus

MAKES 4 CUPS

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143

CIPE

SOUPS AND STEWS

Halve cucumber lengthwise; cut one half into eighths and the
other into ¼-inch dice. Puree asparagus in a blender with ½ cup

cold water until smooth.

Add spinach, scallions, cucumber eighths, and another ½ cup
water. Blend until completely smooth. Add avocado, mint, and

lemon juice; puree until smooth, adding remaining 1 cup water a little
at a time until soup reaches desired consistency. Add ¾ teaspoon salt,
and season with pepper. Scrape down sides of blender with a ﬂ exible
spatula, and puree 5 seconds more. If you would like the soup chilled,
refrigerate at least 30 minutes (and up to 1 day, covered).

Divide soup among four bowls, and garnish each with diced
cucumber, sorrel (if using), and a mint sprig. Serve immediately.

per serving: 119 calories; 1.1 g saturated fat; 6 g unsaturated fat; 0 mg cholesterol;
11 g carbohydrates; 3.9 g protein; 277 mg sodium; 6.4 g ﬁ ber

1 Kirby cucumber, peeled

8 ounces asparagus, preferably

pencil thin, tough ends
trimmed and spears cut into
2- inch pieces

2 cups cold water

4 ounces spinach, trimmed,

washed well, and drained

4 scallions, trimmed and cut

into 2- inch lengths

1 ripe, ﬁ rm avocado,

halved lengthwise, pitted,
and peeled

¼ cup packed fresh mint, plus

more for garnish

2 tablespoons fresh

lemon juice

Coarse salt and freshly

ground pepper

4 to 6 fresh sorrel leaves, cut

into ﬁ ne strips, for garnish
(optional)

Serve this no- cook soup straight from the blender when it is still frothy,
or well chilled during warmer months. Bright, lemony sorrel makes a
nice garnish. If you are unable to ﬁ nd pencil- thin asparagus, trim thicker
stalks with a vegetable peeler or paring knife.

chilled asparagus soup with

spinach and avocado

SERVES 4

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170

CIPE

SALADS

Stir together mustard, lemon juice, ¾ teaspoon salt, and the
maple syrup; whisk in oil until emulsiﬁ ed.

In a salad bowl, toss together brussels sprouts and chard. Add
sunﬂ ower seeds and dressing; toss to coat. Serve immediately.

per serving: 178 calories; 1.4 g saturated fat; 11 g unsaturated fat; 0 mg cholesterol;
13.8 g carbohydrates; 5.2 g protein; 433 mg sodium; 3.9 g ﬁ ber

1 tablespoon whole-

grain mustard

3 tablespoons fresh lemon

juice (from 1 to 2 lemons)

Coarse salt

1 tablespoon plus 1 teaspoon

pure maple syrup

2 tablespoons sunﬂ ower oil,

preferably cold- pressed

8 ounces brussels sprouts,

very thinly sliced (about
3 cups)

4 to 6 leaves Swiss chard or

kale (preferably Lacinato), or
a combination, stemmed and
thinly sliced (3 cups)

³ cup raw hulled sunﬂ ower

seeds, toasted (page 57)

Although more commonly cooked, brussels sprouts, Swiss chard, and kale
also make delicious raw salads, as long as they’re thinly sliced. This salad—
which combines two of the vegetables— serves as a particularly nice fall or
winter ﬁ rst course, when it’s hard to ﬁ nd ﬂ avorful leaf lettuces.

shredded brussels

sprouts salad

SERVES 4

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189

CIPE

SALADS

Fill a large saucepan with 2 inches of water; set a steamer basket
(or colander) inside pan, and bring to a boil. Place beets in basket,

cover pot, and reduce heat to a gentle simmer. Steam until beets
are tender when pierced with the tip of a sharp knife, 30 to 35 minutes.
Remove beets. When cool enough to handle, rub with paper towels to
remove skins. Cut the beets into thin slices.

Combine beets, garlic, vinegar, oil, and 1 teaspoon salt; season
with pepper. Toss to combine. Cover and refrigerate at least 3

hours, or up to overnight.

When ready to serve, remove and discard garlic. Top beets with
mint and goat cheese.

per serving: 145 calories; 3 g saturated fat; 6.5 g unsaturated fat; 6.5 mg cholesterol;
10.4 g carbohydrates; 4.4 g protein; 613 mg sodium; 3 g ﬁ ber

5 beets (about 1 pound without

greens), trimmed and halved

1 garlic clove, smashed

1 tablespoon sherry vinegar

2 tablespoons extra- virgin

olive oil

Coarse salt and freshly

ground pepper

¼ cup fresh mint leaves,

coarsely chopped

¼ cup crumbled goat cheese

(about 2 ounces)

You can vary this recipe by using half olive oil and half walnut oil and
topping the beets with toasted walnuts. For the most visually appealing
presentation, use a mixture of beets such as Chioggia, golden, and red.

marinated beet salad

SERVES 4

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