By Food & Wine
Everyone knows that whole grains, vegetables and beans are good-for-you foods but some foods are even more nutritious when eaten with other foods than they are alone. Here, a look at five health-boosting food combinations.
Best Healthy Recipes Ever
Chickpeas with Tomatoes and Carrots
Powerful Combination #1: Chickpeas + Citrus Dressing
Vitamin C in citrus juice helps the body absorb the iron in chickpeas.
Recipe idea: Chickpeas with Tomatoes and Carrots
1 cup dried chickpeas, soaked overnight and drained
2 large garlic cloves, 1 thinly sliced
1 bay leaf
1/2 cup extra-virgin olive oil
3 carrots, halved lengthwise and sliced crosswise 1/2 inch thick
1 red onion, thinly sliced
1/2 teaspoon crushed red pepper
1 cup dry white wine
1/2 cup strained tomatoes or plain tomato sauce
3 tablespoons chopped parsley
Finely grated zest of 1 lemon
2 tablespoons fresh lemon juice
Freshly ground black pepper
1. In a large saucepan, cover the chickpeas with 2 quarts of water. Add the whole garlic clove and bay leaf and bring to a boil. Simmer over low heat, stirring occasionally, until the chickpeas are tender, about 2 hours. Add 1/2 teaspoon of salt and simmer for 10 minutes longer. Drain the chickpeas and discard the bay leaf and garlic clove.
2. In a large, deep skillet, heat the olive oil. Add the carrots, onion and sliced garlic, cover and cook over moderately low heat, stirring occasionally, until the carrots are tender, about 10 minutes. Add the crushed red pepper and wine and boil over moderately high heat until the wine has reduced by half, about 4 minutes. Add the strained tomatoes and simmer over moderate heat for 5 minutes. Add 2 cups of cold water and the drained chickpeas and simmer over moderate heat until slightly thickened, about 15 minutes. Add the parsley, lemon zest and lemon juice and season with salt and black pepper. Serve at room temperature.
Make Ahead Note: The dish can be covered and refrigerated overnight. Serve chilled or at room temperature.
10-Minute Tomato Sauce
Powerful Combination #2: Tomatoes + Olive Oil
Lycopene (a heart-disease-fighting antioxidant) in red fruits like tomatoes is fat-soluble, so eating it with a healthy fat like olive oil increases its impact.
Recipe idea: 10-Minute Tomato Sauce
Meat-Stuffed Cabbage Cakes
Powerful Combination #3: Cabbage + Meat or Eggs
Cabbage's sulforaphane and the selenium in meat and eggs, both cancer-fighting nutrients, are four times more effective when eaten together.
Recipe idea: Meat-Stuffed Cabbage Cakes
Powerful Combination #4: Rice + Beans
Like whole-grain bread and peanut butter, the duo forms a complete protein, which is good for building and maintaining muscle.
Recipe idea: Chicken with Rice and Beans
Powerful Combination #5: Green Tea + Lemon
A squeeze of lemon lets the body absorb 13 times more of the tea's antioxidants.
Recipe idea: Iced Pomegranate-Fennel Green Tea
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By Food & Wine