I Can Make You Hot! (18 page)

BEANS: They contain soluble fiber that helps lower cholesterol and slows the release of carbs into your system, which helps keep blood sugar from spiking.

SALMON: It contains omega-3 fatty acids and is rich in iron, calcium, and selenium.

JALAPEÑOS: The capsaicin in jalapeños and other chili peppers have been found to relieve migraine headaches as well as to fight nasal congestion. Some mice studies have also found that capsaicin has killed or greatly reduced the size of prostate cancer cells.

KALE: Cooked kale (and other vegetables of the
Brassica
family) bind bile acids, which can help to lower cholesterol and reduce the risk of heart disease.

GOJI BERRIES (AKA WOLF BERRIES): They contain antioxidants that boost the immune system and help to lower cholesterol.

GRAPESEED OIL: It’s full of antioxidants and vitamin E, and can reduce bad cholesterol while raising good.

WHOLE GRAINS: They are high in fiber, vitamins, minerals, antioxidants, and healthy fats, and protect against cardiovascular disease, diabetes, and other chronic illnesses. The USDA’s 2010 Dietary Guidelines recommend that at least half of the grains we eat should be whole grains (such as barley, buckwheat, brown rice, and whole grain oats—and, yes, popcorn!)

QUINOA: Is one of the few plant sources of complete protein. (See
To cook quinoa
).

I thought I was in love with coffee, but now I think my dehydrator is my truest love. I still love to flirt with my coffee maker, but I’m wedded to my dehydrator. Not only is my entire house incredibly fragrant and aromatic, but I’m discovering taste sensations that I’d never even imagined before.

Initially I’d been buying dried fruit when I needed fun, healthy snacks to pack in my kids’ camp lunch bags. Then I started eating it myself. Dried fruit is colorful and delicious. My attitude is that, if I can’t make it (or a version of it) myself, there may be something in it I shouldn’t be eating. So I did my research and bought a dehydrator. Mine is a NESCO American Harvest. It’s not the fanciest one on the market, but it’s a real workhorse. It does the job, and it hasn’t failed me yet. Since then, I’ve been making dried blueberries, strawberries, bananas, cucumbers, zucchini, eggplant, and anything else I can think of. My favorites are snow peas, pineapple (the best of the best), apples, blueberries, mangoes, and bananas. I’ve also experimented with avocados, but it didn’t work. Creamy, luscious avocados were just not meant to be dried. When you dehydrate fruits and vegetables, the flavor becomes incredibly concentrated; every bite packs a giant punch. Dehydrated fruits are fabulous as a snack, on top of salads, and vegetables add crunch—as in my
Eggplant Lasagna
. I’m not a big fan of Jerky, so I don’t dehydrate meats. But if you are, by all means go for it. My dehydrator is always in use, and the whole family eats snacks that are delicious and healthy. Really, you should buy one; I promise you won’t be sorry. It’s really easy to do. Just slice or dice the fruit or vegetable, put in the machine, and push the button. That’s all there is to it. Just remember to plan ahead, because dehydrating takes several hours or even overnight.

Now Teddy has her own “snack drawer” filled with baggies of dehydrated fruits and veggies. She can go to the drawer, pick her own snack, and I know it’s going to be healthy.

Here are a few more lean tricks I’ve learned along the way.

Drink a warm liquid at the beginning of a meal (try miso soup the way the Japanese diet).

Eat a salad before a meal (lettuce has a lot of water, which will help to fill you up without filling you out. Salads also taste great, so it’s a double whammy).