5 Super Foods to Eat Daily

According to a new study given by Keith Randolph at the 2010 Experimental Biology conference this week in Anaheim, California, we Americans aren't always getting enough bang for our buck in our produce choices. Generally, the more intense the color, the better it is for us especially when it comes to phytonutrients, naturally occurring plant-based compounds that protect against some cancers and increase heart health. While the more popular oranges, strawberries, spinach, and carrots are delicious and good sources of vitamins and fiber, the following five foods are even more nutrient-rich:

Sweet potatoes have almost twice the beta-carotene of carrots

Papaya has 15 times more beta-cryptoxanthin than oranges

Kale contains three times more lutein/zeaxanthin than spinach

Raspberries offer three times more ellagic acid than strawberries (see a recipe below)

Watercress contains as much isothiocyanate in 1/2 cup as 1/2 tablespoon of mustard (although I would gladly eat a mustard-slathered ham sandwich than one stuffed with watercress)

Brown Butter Raspberry Tart

Bon Appétit | June 2009

by Lori Longbotham

Yield: Makes 8 to 10 servings

Brown butter gives depth of flavor to the berry filling.

Ingredients

Crust:

  • 7 tablespoons unsalted butter, melted
  • 1/3 cup sugar
  • 1/4 teaspoon vanilla extract
  • 1 cup plus 1 tablespoon all purpose flour
  • Pinch of salt

Filling:

  • 1/2 cup sugar
  • 2 large eggs
  • Pinch of salt
  • 1/4 cup all purpose flour
  • 1 teaspoon vanilla extract
  • 1/2 cup (1 stick) unsalted butter, diced
  • 2 6-ounce containers fresh raspberries

Preparation

For crust:
Position rack in center of oven and preheat to 375°F. Using rubber spatula or fork, mix melted butter, sugar, and vanilla in medium bowl. Add flour and salt and stir until incorporated. Transfer dough to 9-inch-diameter tart pan with removable bottom. Using fingertips, press dough evenly onto sides and bottom of pan.

Bake crust until golden, about 18 minutes (crust will puff slightly while baking). Transfer crust to rack and cool in pan. Maintain oven temperature.

For filling:
Whisk sugar, eggs, and salt in medium bowl to blend. Add flour and vanilla; whisk until smooth. Cook butter in heavy small saucepan over medium heat until deep nutty brown (do not burn), stirring often, about 6 minutes. Immediately pour browned butter into glass measuring cup. Gradually whisk browned butter into sugar-egg mixture; whisk until well blended.

Arrange raspberries, pointed side up and close together in concentric circles, in bottom of cooled crust. Carefully pour browned butter mixture evenly over berries. Place tart on rimmed baking sheet. Bake tart until filling is puffed and golden and tester inserted into center comes out clean, about 40 minutes. Cool tart completely in pan on rack. DO AHEAD: Can be made 1 day ahead. Cover and store at room temperature.

Remove tart pan sides. Place tart on platter. Cut into wedges and serve.

Test-kitchen tip: When browning butter, use a saucepan with a light-colored bottom so that you can gauge the color of the butter.

How good are you about getting your five-a-day and which produce are your favorites?

By Tanya Steel

Photo: Victor Schrager

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