‘Healing’ a Solid Guide to Curative Powers of Food

Dietitians have a saying: People eat for taste, not nutrients.

If that’s true, then the authors of the new book “The Healing Foods” (Rodale Press: $24.95) should have a best-seller on their hands.

Unlike its counterparts in the diet section of the bookstore, which focus on the hazardous characteristics of some foods, “Healing Foods” is an A-to-Z compendium of foods that have pharmacological benefits. Its subtitle says the book is “the ultimate authority on the curative power of nutrition.” The book focuses on all the good reasons there are to eat.

Enough Science for Perspective

There are familiar food-and-health correlations and unfamiliar ones; food is implicated in everything from rheumatoid arthritis to wound healing. But the text is written in a manner that is easy to read, with just enough science for perspective.

Designed, according to its introduction, to accentuate the positive, the book is a tool that may help guide readers to the “healing potential of food.” On a more general note, it aspires to help readers view food as friendly and fun--not boring, inflexible and frightening.

All the contemporary connections between health and food are here: fish and the omega-3 it provides is good for the heart; high-fiber foods help maintain better levels of both blood sugar and blood cholesterol; calcium-rich foods and those containing Vitamin D help build strong bones, and foods with substantial carotene, Vitamin C, fiber and selenium all are important cancer-fighting nutrients.

Unfamiliar Benefits

But there are some surprises here too:

Hearts of palm--the famous ethnic/gourmet ingredient, boasts a mere 21 calories per cupful and provides a full 100% of the Recommended Dietary Allowance for Vitamin A.

Cauliflower--although prized for its health benefit as a cruciferous vegetable, is noted for its contribution to lowering risk for some forms of cancer. A one-cup serving of cauliflower also provides 100% of the RDA for Vitamin C.

Garlic--although noted for centuries as a food with special health properties, an Indian study has shown that large amounts of the popular seasoning (10 to 12 cloves a day) may help reduce “bad” cholesterol and increase levels of the “good.”

The book is complete with a disclaimer, which warns against its use as a medical manual or guide to self treatment. The goal, according to co-author Judith Benn Hurley, is to restore the enjoyment once associated with eating, while providing information on how to keep a watchful eye on excess.

‘Too Many Fad Diets’

“We just thought that there were too many diets, too many recommendations, too many foods to avoid,” said Hurley, “with this book you can have a personalized approach with lots of options.” Hurley is food editor for Prevention magazine and writes a syndicated column for the Washington Post.

“ Diet is a ‘four-letter word’ for people,” Hurley said; “this book brings nutrition to the lay level. It’s a friendly guide to a personalized approach to nutrition.”

But what about all those oat-bran-potato-chip eaters who may view this collection as a means of using food as a cure-all?

“The book doesn’t lend itself to that,” said Hurley. “I think this is a real rational approach and it won’t contribute to this whole-day-of-oats-thing. We stress the importance of looking at the whole day of food.”

Hurley explained that such over-zealousness on the part of consumers is one reason why some foods were intentionally omitted from “Healing Foods.”

Meat and Potatoes

While organ meats, for example, have some nutritional value, they are extremely high in fat and cholesterol, which tends to reduce their merit as healthful foods. Likewise, zucchini is a food that is terribly low in calories, but it is lacking in the protective nutrients necessary for today’s battles against degenerative diseases, she said. Both of these were left out. Conversely, winter squash, with its high carotene content, has enough protective nutrients to be worthy of a mention.

Sections on the nutritional advantages of beef and reasons to return pasta and potatoes to the diet are included. Also, the book discusses food choices that may relieve symptoms of angina, anemia, headaches, the discomfort of fibro-cystic breast disease, cold symptoms, and ease the pain of ulcers.

The book also includes recipes, cooking tips and a table of the lactose content of some dairy products. A couple of seven-day menus for lowering triglycerides and cholesterol also are features.

Following is a recipe for Sweet Potato Soup With Celery from “The Healing Foods” plus some other good-for-you recipes from The Times’ recipe files.

SWEET POTATO SOUP WITH CELERY

1 tablespoon peanut oil

1/2 cup chopped onion

1 cup sliced celery

1 pound sweet potatoes, peeled and chopped

2 cups chicken stock

1 bay leaf

1/2 teaspoon dried basil

Toasted croutons

Heat oil in large stockpot over medium heat.

Add onion and saute until just golden, about 3 minutes. Add celery, sweet potatoes, stock, bay leaf and basil and bring to boil. Reduce heat and simmer, loosely covered, until vegetables are very tender, about 25 minutes. Remove bay leaf, then puree in batches in food processor or blender. Serve hot garnished with croutons. Makes 4 servings.

FILLET OF SOLE WITH

GARDEN VEGETABLES

1 pound sole or flounder fillets

1 envelope golden onion recipe soup mix

1 1/2 cups water

1/4 cup dry white wine

1 tablespoon lemon juice

2 cups shredded cabbage

2 cups shredded carrots

1/4 teaspoon dried oregano leaves, crumbled

1/8 teaspoon black pepper

Parsley sprigs

Lemon slices

Roll up each fillet, jellyroll fashion, starting with small end. Set aside.

Combine soup mix, water, wine and lemon juice in microwave-safe 1 1/2-quart casserole. Add cabbage, carrots, oregano and pepper. Microwave on HIGH, covered, stirring occasionally, 8 minutes or until vegetables are tender-crisp. Remove vegetables to serving platter and keep warm. Reserve liquid.

Place fish in reserved liquid in casserole. Microwave uncovered on HIGH 5 minutes or just until fish is tender, turning and rearranging fish once. To serve, arrange fish over vegetables and garnish with parsley and lemon slices. Makes about 4 servings.

HIGH-FIBER PRUNE MUFFINS

1/2 cup bran

1/2 cup prune juice

1/2 cup low-fat milk

1/4 cup brown sugar, packed

2 eggs, lightly beaten

1 1/2 cups flour

2 teaspoons baking powder

1 teaspoon ground nutmeg

1/2 teaspoon salt

1/4 cup melted butter or margarine

1 cup pitted prunes, coarsely chopped

1/2 cup chopped walnuts

Combine bran, prune juice, milk and sugar in large bowl and set aside 10 minutes. Stir in eggs, then flour, baking powder, nutmeg and salt to blend thoroughly. Stir in butter, prunes and walnuts.

Spoon into paper-lined muffin cups, then sprinkle with additional bran, if desired. Bake at 425 degrees 15 to 20 minutes or until lightly browned and springy to touch. Cool on rack. Makes 12 servings.

EASY VEGETABLE STEW

2 potatoes, peeled and cubed

2 carrots, peeled and sliced

1/2 head cauliflower, cut into florets

2 stalks celery, sliced

1/2 pound mushrooms, sliced

2 onions, sliced

1 sweet red pepper, cut in strips

1 clove garlic, minced

1 (13 3/4-ounce) can chicken broth

1/8 teaspoon black pepper

2 tablespoons chopped fresh dill

Combine potatoes, carrots, cauliflower, celery, mushrooms, onions, red pepper, garlic, broth, pepper and dill in 3-quart baking dish.

Cover and bake at 350 degrees 1 hour, until vegetables are tender. Makes 8 servings.

TURKEY RATATOUILLE

1 cup green pepper, cut into 1-inch cubes

2 cups thinly sliced onion

1 to 2 cloves garlic, minced

1 tablespoon olive oil

1 pound eggplant, cut into 1-inch cubes

1/2 pound zucchini, thinly sliced

1/2 pound mushrooms, quartered

1 pound tomatoes, peeled and cut into wedges

1/4 cup parsley, chopped

1 1/2 teaspoons Italian seasoning

1 teaspoon salt

1/2 teaspoon black pepper

1 pound turkey breast, cut into 1/2-inch cubes

Saute green pepper, onion and garlic in oil in 5-quart saucepan over medium heat until tender-crisp. Add eggplant, zucchini and mushrooms and cook 3 to 4 minutes longer or until vegetables are tender.

Stir in tomatoes, parsley, seasoning, salt and pepper. Bring to boil, then reduce heat and simmer, uncovered, 5 minutes. Fold in turkey and cook 2 minutes or until heated through. Makes 5 servings.