Kate Heyhoe

Kate's Global Kitchen


Top Ten PowerFood Groups

by Kate Heyhoe


The consensus in the nutritional world is that certain plant foods are indeed more healthful for us to eat than others.

In PowerFoods, Dr. Stephanie Beling identifies the food groups with the most beneficial phytochemicals, adding that we should eat more of these and less of everything else. In general, the more colorful the vegetable or fruit, the richer in benefits it is.


Top 10 PowerFood Groups:

Red, yellow, orange fruits (Examples: berries, grapes, citrus, watermelon)

Red, yellow, orange vegetables (tomatoes, squash, sweet potatoes, carrots, corn, etc.)

Cruciferous & leafy greens (broccoli, cauliflower, brussels sprouts, kale, etc.)

Mushrooms (portabello, shiitake, oyster, maitake, etc.)

Sea vegetables (wakame, nori, dulce, kelp. etc.)

Garlic & company (garlic, onions, scallions, chives)

Whole grains (rye, oats, barley, brown rice, whole wheat, etc.)

Beans & legumes (garbanzo, kidney, pinto, peas, etc.)

Soy & soy products (tofu, tempeh, soy milk, etc.)

Nuts & seeds (almonds, walnuts, sesame, flax, etc.)


PowerFoods recipe:

Marinated Wakame and Zucchini Sticks

Serves 8

This recipe gives basic zucchini an exotic twist. It also makes an interesting sandwich filling or appetizer accompanied by crisp crackers. Pickled ginger is always available in Asian markets but may also be found in your health food store. Ask for it.

4 zucchini, cut in 2-inch matchsticks
2 ounces wakame, soaked until softened
1 tablespoon chopped pickled ginger
1 teaspoon sea salt
1 teaspoon tamari

1. Bring a pot of water to a boil. Add the zucchini sticks and when the water returns to a boil, remove the zucchini. Rinse with cold water and drain.

2. Rinse the wakame after it has been soaked and slice into 1/2-inch strips.

3. Place all the ingredients in a bowl. Toss them to combine well. Cover and place in the refrigerator overnight.

4. Bring to room temperature before serving.

Powerfood Highlight:
Zucchini, wakame, ginger

Good Food, Good Health with Phytochemicals,
Nature's Own Energy Boosters
by Stephanie Beling, M.D.
Collins; HarperPerennial Ed edition 1998
ISBN: 0-06-017454-4; $25.00; 304 pages
reprinted by permission

Click to Buy PowerFoods

More articles and recipes:

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This page originally published as a Global Gourmet Today column in 1998.

Copyright © 2007, Kate Heyhoe. All rights reserved.

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This page modified January 2007

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