“The 10 Things You Need to Eat”
Food writer extraordinaire Dave Lieberman of Food Network’s “Eat This with Dave Lieberman” has put out a new book with co-author Anahad O’Connor called “The 10 Things You Need to Eat.” Let’s get your biggest question out of the way right now: The 10 foods are tomatoes, avocados, beets, spinach, quinoa (pronounced KEEN-wah), lentils, cabbage, nuts, berries and “super fish,” or certain varieties of highly nutritious fish.
It doesn’t surprise me that any of those foods are on the list. Many have been touted for their health benefits for years. What gives Lieberman and O’Connor’s book added value are the wonderful informational tidbits, the fun illustrations that begin each section, and the recipes, which inject new life into the usual application of these ingredients without being too difficult or weird.
Examples of some tips I had never heard: Drinking green tea with fish eliminates the risk of mercury poisoning, British explorer Capt. James Cook stocked cabbage on all his ships, and lentils get their name because they are shaped like lenses.
It was apparently too hard for the authors to really limit themselves to 10 super foods, because throughout the book they give “honorable mention” to other ingredients, such as pomegranates, turmeric and red wine. And then they share a recipe using those additional foods with the original 10 (think spicy tomato, red onion and pomegranate jam).
If you know someone who is trying to eat healthier but is looking for new ways to cook these natural wonders, this might be the book for them. Let’s look at a recipe for grilled fish with tangy spinach, cilantro and caper puree. Have a great weekend!
Grilled Fish with Tangy Spinach, Cilantro and Caper Puree
Serves 6
For the fish:
2 lbs. meaty fish, such as mahi mahi or salmon, cut into 6 large fillets
Salt and freshly ground pepper
1/4 cup canola oil
For the sauce:
5 oz. baby spinach, microwave-blanched
1 bunch cilantro, tough stems removed
2 Tbsp. drained capers, plus more for garnish
1 garlic clove
1/4 cup olive oil
1/4 cup red wine vinegar or fresh lemon juice
1/2 tsp. salt
Lemon wedge for serving
1. Preheat grill or grill pan to high heat (you shouldn’t be able to comfortably hold your hand a couple of inches from the grill for more than 6 or 7 seconds).
2. Season the fish generously with salt and pepper. Rub all over with the oil. Grill until the fish is white and cooked through, a few minutes per side. Set aside to rest briefly.
3. Combine all the ingredients for the sauce in a blender and blend until smooth.
4. Place fillets on a large serving platter. Drizzle with the sauce, sprinkle with a handful of drained capers and serve with the lemon wedge.
Source: “The 10 Things You Need to Eat” by Dave Lieberman and Anahad O’Connor
January 22, 2010 - 10:41 AM
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Quinoa pasta is great. It tastes just like regular pasta but it better for you.
I have a recipe for Spanish Quinoa with figs and pimiento that I can share with you if you’d like.
I’d love a quinoa recipe but I wonder what’s in it that puts it on the 10 Foods to Eat list?
According to the book, quinoa is packed with protein (one cup has the same amount of protein in 4 eggs), minerals like iron and magnesium, and fiber (12 grams per cup, triple that in most other grains). Add to that the fact that it has less fat and fewer calories than other grains.
Interestingly enough, NASA scientists chose quinoa as the grain to send on long-duration space flights because it meets so many nutritional needs in one little grain.
Thanks, this is right up my alley as I’m starting to count calories and eat better (while on a student’s budget.) I’ve been eating lentils somewhat regularly for lunch courtesy of the Judge’s Chambers. Looks gross, but tastes good! I have never seen Quinoa anywhere around here, but I suppose that could be because I’ve never looked for it. Anyone know if it’s available at any of the normal-sized Krogers?
Here you go Kristen. btw You can find quinoa in the natural foods section at the grocery store.
Spanish Quinoa with figs and pimientos
2 cloves garlic minced
1 Tbsp extra virgin olive oil
2/3 cup uncooked quinoa
1/4 cup low sodium chicken broth
1 cup water
1 bay leaf
1 tsp saffron threads (making this was the first time I ever splurged and bought saffron)
1 tsp kosher salt
1 cup frozen peas
1/4 cup diced dried figs (2 oz)
2 Tbsp jarred chopped pimientos, drained
Saute garlic in oil in a medium saute pan over medium heat. When garlic becomes fragrant, add quinoa. Stir for one minute to toast quinoa. Deglaze pan with chicken broth.
Add water, bay leaf, saffron and salt, stir lightly. Bring liquid to a boil. Reduce heat until liquid simmers, cover pan and cook quinoa for 20 minutes. Remove pan from heat. Remove and discard bay leaf. Stir in peas, figs and pimientos. Cover pan and let sit for 5 minutes. Fluff quinoa with a fork before serving.
The recipe comes from Cuisine at home magazine, and a side note beside the recipe says, not only is quinoa high in protein, it also contains all nine essential amino acids, making it a complete protein.
I would be very surprised if you could not find it at most of the local Kroger stores, Scott. I’m going to look at mine this weekend. I’m guessing it would be in the same area as rice and couscous and such. Or maybe in the pasta section.
It’s in the natural/organic foods section at Kroger. It’s not in with the regular rice and pasta.
I’ve tried to like quinoa, really I have, but I just can’t stomach it. I can handle everything else on the list.
Thanks for the recipe, Debbie. A friend of mine just gave me a gift of saffron. I’ll take that over some crazy thing I have to dust! I’m excited to try this new recipe with my gift.
I absolutely love quinoa – nutty flavor, substantial “bite” to it. I’ll have to find the recipe I have followed for a warm breakfast cereal with quinoa as the base.
Quinoa is available at Fresh Market and at the Natural Foods Coop on Grandin Road. It is so great because it provides a nearly complete source of protein in one food and it is very low in fat. That makes it great for us vegetarians. The ancient Aztecs used to eat it as a staple because it gave them energy. It also makes a great breakfast cereal, cook it just as you would oatmeal. Add a little honey or agave nectar, it is delicious.
Also, it is not a pasta, but a grain.
Pretty sure the Co-Op has quinoa and maybe Fresh Market.
Thanks Debbie..it looks great. I love using figs in stuff. That recipe almost looks like a quinoa risotto.
With all the protein and fiber in quinoa, it almost seems beanlike.
Quinoa can be ordered online if you can’t find it locally.
I’ve actually found quinoa in the organic/natural foods section at Kroger. They don’t stock very much of it at my location, but hopefully they will as more and more people are learning about it. I think it works great almost replacing rice or pasta, especially with the additional protein. The Star City Coffeehouse on Brambleton has a delicious quinoa and blackbean salad as one of their sides. Bon appetit!
You can find Quinoa in the natural/organic food section with the other grains and bread/bakery mixes in that area. Kroger definitely carries it (that’s where we bought it), as would the Co-Op or any natural food store.
Elena, my mom doesn’t like quinoa either. I fixed the recipe above one time when I had her over for lunch, I loved it, she didn’t. Quinoa pasta is great. I think maybe the texture of the grain has something to do with the taste difference. Kroger at Tanglewood usually has the regular and the pasta.
Given the good reviews here, I think I’m going to try the quinoa pasta. I have been buying the Ronzoni Smart Taste since it tastes like regular pasta, but is higher in fiber.
I love lentils, and found a great lentil soup recipe courtesy of Giada DeLaurentis on Food Network’s site.
It’s good to know I like all the foods on that list…now it’s just a matter of incorporating them into our menu!
This recipe, substituting quinoa for bulgur, is delicious: http://www.epicurious.com/recipes/food/views/Spicy-Two-Bean-Vegetarian-Chili-107274. I made the sub after discovering quinoa was easier to find at Kroger than bulgur! Get the rinsed kind to save yourself time/trouble.
Thank you , I enjoy reading about other vegetarians and vegans as it gives me the strength to continue. I have about a thousand vegetarian feeds in my google reader, but I’m sure another can’t hurt!! I did manage to find a good lentil recipe here, but I’ll be sure to try yours too. Thanks!