9. Grass-fed beef for energy
Foods that are high in iron, like grass-fed beef, help carry energy-producing oxygen to cells.
Beef and Spelt Berry Soup: In a large saucepan, combine 4 cups low-sodium beef broth, 1 cup water, ¾ cup whole spelt kernels, 2 diced parsnips, 2 sliced celery stalks, 2 cups sliced cremini mushrooms, 1 tablespoon tomato paste, 2 teaspoons Worcestershire sauce, 1 teaspoon dried thyme, salt and pepper to taste; simmer until spelt is tender, about 60 minutes. Stir in 1 pound cubed cooked grass-fed beef (lean sirloin) or bison; heat 5 minutes. Garnish: parsley Per serving: 375 calories, 6.5 g fat (2 g saturated fat), 58 mg cholesterol, 45 g protein, 34 g carbohydrates, 6 g fiber, 280 mg sodium
10. Extra virgin olive oil for inflammation
A key component of extra virgin olive oil, phenolic compounds are powerful anti-inflammatories.
Corn Soup with Basil Oil: Heat 1 tablespoon oil in a large saucepan over medium heat. Add 1 diced red onion, 2 diced red bell peppers and 3 minced garlic cloves; cook 4 minutes. Add 3 cups frozen corn; cook 3 minutes. Add 4 cups low-sodium vegetable stock, 2 tablespoons fresh dill, 1∕8 teaspoon cayenne, salt and pepper to taste; simmer 10 minutes. Purée 2 cups soup and return to pot. Pulse together ¼ cup extra virgin olive oil and 1 cup fresh basil in a food processor. Garnish: basil oil Per serving: 335 calories, 18 g fat (2.5 g saturated fat), 0 mg cholesterol, 10 g protein, 38 g carbohydrates, 6.5 g fiber, 131 mg sodium
11. Cinnamon for diabetes
Studies suggest that cinnamon helps regulate blood sugar levels in people with type II diabetes.
Chipotle Cinnamon Pumpkin Soup: Heat 1 tablespoon oil in a large saucepan over medium heat. Add 1 diced onion; cook 4 minutes. Add 3 minced garlic cloves, ½ teaspoon cinnamon, ½ teaspoon cumin, ¼ teaspoon nutmeg, salt and pepper to taste; cook 1 minute. Add 3 ½ cups low-sodium vegetable broth, 15-ounce can pure pumpkin and 1 tablespoon chipotle chili in adobo sauce; simmer 20 minutes and purée. Garnish: 1 tablespoon low-fat Greek yogurt, or to taste. Per serving: 112 calories, 4 g fat (.5 g saturated fat), 0 mg cholesterol, 5.5 g protein, 15 g carbohydrates, 4.5 g fiber, 131 mg sodium