And for those of us who are trying to lose weight,

In clinical studies where nuts replaced other foods, subjects lost weight and said they found the nuts helped them to keep it off.

- from the 12 Best Foods Cookbook

Walnuts are among the best choice for healthy eating. Rich in Vitamin E, folate, thiamine and riboflavin, they’re also an excellent source of omega-3 fatty acids, magnesium, manganese, potassium, protein and fiber. Walnuts are the only nuts that contain a significant amount of ellagic acid, a cancer-fighting antioxidant. The amino acid Arginine helps keep your arteries relaxed, which helps reduce the risk of blockages that can cause heart attack. They are also highest in polyunsaturated fats which help reduce LSL cholesterol and increase HDL cholesterol.

What more could you ask for in your nuts?

When looking through the recipes that used walnuts in the 12 Best Foods Cookbook, I wanted to find something that used them a little more creatively than just tossing them into a salad or making a breakfast mix or sweet treat (not that there’s anything wrong with that, believe me). So when I saw the recipe for Turkey-Walnut loaf, and saw that the walnuts were ground up and used as part of the binding instead of bread crumbs, I was pleased. It didn’t hurt that there are also a lot of vegetables hidden in the dish.

I’m always amazed that thyme alone can be such a complex, satisfying flavor. The aroma builds slowly as the loaf cooks, and by the time it was ready it smelled so wonderful I could barely stand to wait the twenty minutes it needed to cool before serving.

This is one of those dishes that makes a wonderful comfort-food style family dinner, or can be dressed up a little and brought out for company.

Makes 6 slices

1 lb. ground turkey breast
1 clove garlic, finely chopped
1/2 medium onion, finely chopped
1 small carrot, shredded
1 rib celery, finely chopped
1/2 cup chopped flat-leaf parsley
1/2 cup walnuts
1 large egg
1 tsp dried thyme
1/2 tsp salt
Freshly ground black pepper
1 cup chopped tomatoes
2 bay leaves
2 slices preservative-free bacon*

Preheat the oven to 350 deg. F.

Place the turkey, garlic, onion, carrot, celery, and parsley in a mixing bowl. In a food processor, pulse the walnuts until they are finely ground. Add the nuts, egg, thyme, salt and 5 or 6 grinds of pepper to the bowl. Mix with a fork until well combined. Pack the mixture firmly into an 8-1/2″ x 4-1/2″ x 2-1/2″ loaf pan. Spread the tomatoes over the top. Lay the bay leaves on top of the tomatoes. Arrange the bacon slices to cover the bay leaves.

Bake 50 minutes, or until an instant-read thermometer inserted into the center registers 160 deg. F and the meat loaf has pulled away from the edges of the pan. Cool for 20 minutes. Remove the bay leaves before serving.

*Optional. I did not use the bacon and I don’t think anything was lost in the flavor.

per slice: 224 calories, 15 g fat, 3 g saturated fat, 17 g protein, 6 g carbohydrates, 2 g fiber

from 12 Best Foods Cookbook, by Dana Jacobi (Rodale Press 2005)

Exported from Home Cookin 5.4 (www.mountain-software.com)

This is the last of my twelve-part series testing a recipe from each of the twelve foods listed in the 12 Best Foods Cookbook. Except for one disaster (Muesli in a glass - what was I thinking?), I was pleased with the overall results. Each recipe had some little quirk or challenging ingredient; for example, how many of us have muffin-top pans lying around the house? But it was easy to work around by either omitting or substituting similar ingredients.

All in all, I found several healthy new additional to my repertoire, and I plan to try more of Dana Jacobi’s recipes. After my sampler testing of the recipes, I could recommend this book both for its healthful properties as much as for the creativity and flavor of the recipes.

Cooked tomatoes - including canned tomatoes and paste, juice, tomato soup, and ketchup - contain up to eight times more available lycopene than raw tomatoes. (Be especially generous with ketchup on charcoal-grilled burgers to benefit from substances in it that inhibit the formation of carcinogenic compounds associated with eating charred meat.) Fresh tomatoes are so loaded with other good substances that eating one or more servings a day of both raw and cooked or processed tomatoes is useful.

- from 12 Best Foods Cookbook

Tomatoes are so ubiquitous that it was difficult to find a recipe in this book that did not contain them. I finally opted for this Mexican Chicken Stew with Black Beans, mostly because I already had most of the ingredients on hand, and I was intrigued with a Mexican dish that used paprika instead of cumin.

Unfortunately, I think it suffered without the cumin. The paprika made a nice smoky addition, and it would have blended quite nicely with the toasty flavor of cumin. But even with the oregano, the dish has only one flavor note and, while good, was not great. I wouldn’t make this again without seriously playing with the spices.

Heat 2 teaspoons of the oil in a medium nonstick skillet over medium-high heat. Brown the chicken pieces 12 minutes, turning them once. Remove the chicken to a plate.

Add the remaining oil to the pan and saute the onion, pepper, and garlic until the onion is soft, 5 minutes. Mix in the cilantro, paprika, and oregano just until they are fragrant. Add the tomatoes with their liquid and the beans. When the liquid starts to boil, return the chicken to the skillet. Reduce the heat and simmer uncovered until the chicken is cooked through, 20 minutes.

Per serving: 182 calories, 6 g fat, 0 g saturated fat, 12 g protein, 21 g carbohydrates, 8 g fiber

In addition to beta-carotene, sweet potatoes are high in Vitamin C, E, folate, thiamine and riboflavin. Minerals include copper, magnesium, manganese, phosphorus and potassium, and phytonutrients include quercetin, caffeic and chlorogenic acid. And because they have a lower glycemic index, they are a good choice for avoiding insulin resistance.

Simply roasting yams brings out their natural sugars and makes them a treat to eat on their own. They are also good shredded, sliced, mashed, pureed and even juiced, to use as an ingredient in all kinds of dishes from dips to desserts.
- from 12 Best Foods Cookbook

Sweet potatoes have come a long way from the marshmallow-topped casseroles that dominated the Thanksgiving table in our household every year, but it’s easy to get in a rut of baking, mashing, and hashing them. When I saw this recipe for Sweet Potato-Carrot Soup in the 12 Best Foods Cookbook, I was drawn to how Jacobi takes three foods that most epitomize the fall season to me - carrots, sweet potatoes, and apples - and brings them all together into one soup bowl.

This is an easy recipe. It takes a little extra effort to roast the vegetables and apple first, but it’s well worth it for the extra flavor that roasting imparts to the dish. The soup came out a little on the thick side, so I had to add about a cup of water, so you might want to have some extra stock on hand in case you need it.

Just before serving, I sprinkled a scant quarter-teaspoon of cinnamon over the soup, then garnished it with fat-free plain yoghurt and a sprinkle of freshly-grated nutmeg.

Sweet Potato-Carrot Soup would make a nice addition to anyone’s Thanksgiving table.

Serves 4

1 Tbsp canola oil
1-1/4 lb. Beauregard, Garnet, or Jewel yam, cut in 2″ pieces
1 large carrot, cut in 1″ pieces
1 Fujii apple, peeled, cored, and cut into 8 pieces
1 Tbsp unsalted butter or canola oil
1 shallot, chopped
3 cups fat-free, reduced-sodium chicken broth
Salt and freshly ground black pepper

Garnish each serving with 1 Tbsp, choosing from:
- Cranberries - Homemade or canned chunky relish, adds tangy contrast
- Sauteed sliced mushrooms - Bring out the root vegetables’ earthy flavor
- Flaked hot smoked salmon - Also called kippered salmon; adds richness.

Preheat the oven to 400 degrees. Rub the oil over the yams, carrot, and
apple to coat them. Spread them in one layer on a baking sheet and roast for 30 minutes. When cool enough to handle, lift the peels off the sweet potato pieces.

Heat the butter in a large, heavy saucepan over medium-high heat. Saute the shallot until soft, 5 minutes. Add the roasted vegetables, apple, and broth. When the liquid boils, reduce the heat, cover, and simmer until the carrot is soft, 20 minutes.

Puree the soup in a blender. Season it to taste with salt and pepper. Ladle into 4 deep soup bowls, garnish as preferred, and serve.

Per serving: 269 calories, 7 g fat, 2 g saturated fat, 5 g protein, 48 g carbohydrates, 8 g fiber.

from 12 Best Foods Cookbook, by Dana Jacobi (Rodale Press, 2005)

Spinach his high concentrations of Vitamins C, K, beta-carotene, thiamine and riboflavin. In addition, it has plenty of iron, calcium, potassium and zinc. Phytonutrients include lutein, zeaxanthin, polyphenols, and alpha lipoic acid. And on top of all that, it’s high in fiber.

You should eat at least 1 cup of cooked spinach or dark leafy greens a day, or 2 cups raw.

Curly or Savoy spinach has thick, crinkly, very dark leaves and fibrous stems. Flat-leaf spinach has more tender leaves and stems . . . baby spinach, picked 1 to 2 weeks sooner than mature spinach, is one of the true convenience foods - all it needs is a quick rinse before using. Consider buying organic spinach whenever possible, since conventionally grown spinach is one of the most heavily sprayed commercial crops, according to the Environmental Working Group.

- from 12 Best Foods Cookbook

Jalapeno spinach is a fresh new way to serve an old standby. The peppers brighten up the flavor, but it’s subtle enough to go with just about anything.

1 jalapeno, seeded and chopped
1 clove garlic, chopped
1/2 tsp salt
2 tsp extra-virgin olive oil
16 oz. fresh curly or flat-leaf spinach, stemmed

In a blender, whirl the jalapeno, garlic, and salt with 1/2 cup cold water until the mixture resembles green water, 1 minute. Set aside for 10 minutes.

Heat the oil in a medium nonstick skillet over medium-high heat. Add the spinach in 2 or 3 batches, stirring after each addition to coat the leaves with the oil. When all the spinach is wilted, 2 minutes, pour in the chile water. Cook until the spinach is dark green and half the liquid has evaporated, 3 minutes. Transfer the spinach to a serving bowl and serve hot or at room temperature.

from 12 Best Foods Cookbook, by Dana Jacobi (Rodale, 2005)

Per serving: 42 calories, 3 g fat, 0 g saturated fat, 2 g protein, 4 g
carbohydrates, 2 g fiber

. . . it offers so many benefits and delicious possibilities. The health benefits come from its protein, isoflavones (estrogenlike substances for which soy is the only major food source) and other bioactive elements, fiber, and omega-3 fatty acids. And soy comes in so many forms that you can include it in a nearly infinite variety of mouthwatering dishes.

- from 12 Best Foods Cookbook

The isoflavones in soy help to protect and maintain bone strength, and they may also help protect against breast and prostate cancers. Isoflavones can also stabilize blood sugar and reduce insulin resistance.

There are many soy products available. You can find most of them in your local supermarket. There is soy milk, soy yogurt, soy cream cheese, soy sour cream, soy frozen desserts, and soy cheese. There are several kinds of tofu, from silken for perfect purees to extra firm for stir-fry. And then there are the meat substitutes - veggie burgers, chicken-like nuggets, hot dogs, sausage, meatballs, even cold cuts, and crumbles that resemble ground beef. And then there’s miso, the fermented bean paste that makes such a delicious soup, soy flour, soy beans, soy nuts, soy nut butter, and the increasingly popular edamame. The possibilities are virtually endless if you’re trying to introduce more soy into your diet.

I have a basic stir-fry technique that I use when I want stir-fried tofu. It’s very tasty, but even the most delicious dish can get boring when you make it too often. So when I saw the recipe for Asparagus, Red Pepper, and Curried Tofu in Jacobi’s 12 Best Foods Cookbook, it seemed like the perfect time to try something new.

Stir-fries can be tricky, and the preparation can be time-consuming. This dish has relatively few ingredients, is easy to prep, cooks quickly, and tastes fresh and delicious. It was especially delicious over soba noodles, but would taste equally good over brown rice.

1 Tbsp cornstarch
2 tsp curry powder
1 tsp sugar
1 Tbsp dry sherry
1 Tbsp reduced-sodium soy sauce
1/4 c fat-free, reduced-sodium chicken broth
1 Tbsp peanut oil
2 tsp grated or finely chopped ginger
1 large clove garlic, finely chopped
1 medium red onion, diced
8 asparagus, cut in 1″ pieces
1 red bell pepper, seeded and diced
3 tofu steaks, cut in 1″ cubes and pan-crisped, or 1 lb. firm tofu, pressed and cubed.

In a measuring cup, combine the cornstarch, curry powder, and sugar. Mix in the sherry, soy sauce, and broth, leaving the spoon in the cup. Set aside.

Heat the oil in a wok over the highest possible heat. Add the ginger and garlic and stir-fry until fragrant, 30 seconds. Add the onion, asparagus, and pepper, and stir-fry until they are brightly colored, 1 minute. Add the tofu.

Stir the seasoning sauce and pour it into the wok. Stir-fry until the sauce boils and thickens, 2 to 3 minutes.

Per serving: 151 calories, 8 g. fat, 1 g. saturated fat, 10 g protein, 12 g carbohydrates, 2 g fiber.

from 12 Best Foods Cookbook, by Dana Jacobi (Rodale Press, 2005)

While Atlantic salmon is most common, wild Atlantic salmon are almost extinct. Virtually all Atlantic salmon is farmed in the United States, Canada, Chile, Scotland, and other European countries. There is a lot of debate over whether it is better for the environment to eat wild or farmed salmon and it would seem that wild salmon is definitely healther than farmed. Jacobi does not address that issue in her book.

Pacific salmon is mostly wild and includes five species:

King (Chinook). The aristocrat of salmon, with pink, moist flesh that is the fattiest and richest in omega-3s. Fish average 20 pounds, but some weigh 45 pounds or more.

Sockeye (red or blueback). Redder and firmer fleshed than king salmon, with each fish weighing in at about 6 pounds. It is sold fresh, canned, and smoked and has an assertive taste that some people prefer.

Coho (silver). With pink-orange flesh that is dry and firm, this midsize salmon, averaging 12 pounds, is increasingly found at fish counters during its fall run.

Pink. Used mostly for canning, this abundant species has soft flesh and mild flavor.

Chum (Keta). Used mainly in food service, it has little omega-3 content.

-from 12 Best Foods Cookbook.

Salmon is high in vitamins A, B6 and B12 and is rich in potassium, phosphorous, selenium, and calcium (with bones). Its omega-3 fatty acids reduce the risk of heart disease and heart attacks by lowering bad LDL cholesterol, blood pressure, and helping to prevent blood from clotting. By reducing inflammation, the omega-3 fatty acids may also benefit people with rheumatoid arthritis and other auto immune diseases. It is recommended that you eat 12 ounces (4 servings) a week of salmon and other fish rich in EFAs such as tuna and sardines. Walnuts and flax are also sources of omega-3 fatty acids.

My neighborhood grocery store had wild Coho salmon on sale, so I bought it to use for the recipe I decided to test. This recipe was actually a double play - Salmon Paillard with Napa Cabbage and Spinach Slaw and Soy and Honey Drizzle uses two recipes from the book. The Napa Cabbage and Spinach Slaw was an excellent companion for the salmon, and the soy and honey drizzle brought all of the flavors together. In all honesty, it was a little more effort than it was worth to cut the fillets in half lengthwise and I ended up with more than four slices by the time I was done. I don’t think anything would be lost by grilling or broiling the fillets whole. It would be just as delicious with the slaw and the dressing.

This would make a lovely dish to serve to guests.

Salmon Paillard with Napa Cabbage and Spinach Slaw
and Soy and Honey Drizzle

2 tsp light olive or canola oil
2 8-oz. skinless salmon fillets
Salt and freshly ground black pepper
Napa and Spinach Slaw (recipe follows)
1/2 tsp sichuan peppercorn powder, or freshly round white pepper, for garnish

Soy and Honey Drizzle

2 Tbsp wildflower or mesquite honey
1 Tbsp reduced-sodium soy sauce
Juice of 1/2 lime
1/4 tsp red-pepper flakes

Salmon:

Coat a grill or ridged grill-pan with the oil.

Lay the salmon on a flat work surface, and place your palm on top to hold it securely. Use a thin, sharp knife to slice each fillet horizontally into 2 slabs. Season each piece of fish with 1/4 tsp salt and 2 grinds of black pepper.

Grill the salmon until well-marked, 2 minutes. Turn and grill until the other side is marked, 2 minutes longer.

Soy and Honey Drizzle:

Place the honey, soy sauce, lime juice, and pepper flakes in a small
saucepan. Pour in 1/2 cup water and boil over medium-high heat until
reduced to 1/2 cup, about 2 minutes. Use warm.

Make a bed with 1 cup of slaw on each of 4 dinner plates. Top each with a piece of salmon. Sprinkle each with a pinch or peppercorn powder or white pepper and spoon 2 tablespoons Soy and Honey Drizzle around the plate and on the fish.

Serve immediately.

Servings: 4

Per serving: 228 calories, 15 g fat, 3 g saturated fat, 23 g protein, 0 g carbohydrates, 0 g fiber

b>Napa and Spinach Slaw

1 tsp Sichuan peppercorns, or 1/4 tsp freshly ground white pepper
6 cups Napa cabbage, cut crosswise into 1/2″ strips
4 cups spinach leaves, shredded into 1/4″ strips

1 medium yellow bell pepper, seeded and julienned
juice of 1/2 lemon
1 Tbsp rice wine vinegar
1 tsp salt
1/2 tsp freshly ground black pepper
2 tsp canola oil
1 tsp roasted sesame oil

If using white pepper, skip this step. Roast the Sichuan peppercorns in a dry skillet over medium-high heat until they are fragrant, 3 minutes, shaking the pan frequently. Cool the peppercorns on a plate. Crush them to a powder using a mortar and pestle, a spice grinder, or a clean coffee mill. Or, place the peppercorns in a medium, dry skillet and crush them with a smaller skillet. Measure 1/2 teaspoon, reserving the rest for another use.

In a large bowl, combine the Napa cabbage, spinach, and bell pepper, using your hands to toss them. Add the lemon juice, vinegar, salt, black pepper, and the Sichuan or white pepper. Toss to mix. Drizzle on the canola and sesame oils. Toss, using 2 forks or your hands. Serve within an hour of adding the lemon juice and oils.

Per Serving: 43 calories, 2 g fat, 0 g saturated fat, 2 g protein, 6 g carbohydrates, 2 g fiber.

Servings: 4

from 12 Best Foods Cookbook, by Dana Jacobi (Rodale Press, 2005)

And you can get an extra boost of health and fiber by using whole wheat couscous in this recipe. While many people find whole wheat pasta to be heavy, gummy, and unpleasant to chew, I find it impossible to distinguish between regular and whole wheat couscous.

I used black lentils in this particular version, but any kind would work.

I got this recipe from Lean Bean Cuisine, a book I found at my brother’s house the last time I went to visit. I copied several recipes while I was there and they have all been delicious. Unfortunately, the book is out of print. If you see a copy in a used bookstore, grab it. I’m trying to figure out how I can sneak my brother’s copy back home with me next time I’m down there.

Mediterranean Couscous and Lentil Salad

1/2 cup brown or red lentils
3 cup water
1 cup boiling water
2/3 cup uncooked couscous
1/4 cup oil
2 Tbsp red wine vinegar
1 tsp Dijon-style mustard
2 Tbsp chopped fresh basil
1 Tbsp minced fresh parsley
1 tsp dried oregano
1/2 tsp salt
1/4 tsp ground black pepper
1 red bell pepper, diced
3-4 scallions, chopped
2 cloves garlic, minced

Place lentils and water in saucepan and cook for 45 minutes, until tender. Drain.

Meanwhile, combine couscous and boiling water in small saucepan. Cover and let stand for 10 minutes.

In mixing bowl, whisk together oil, vinegar, mustard, herbs and seasonings. Add lentils, bell pepper, scallions, garlic and couscous and blend well. Chill 1 hour before serving.

Servings: 4

from Lean Bean Cuisine: Over 100 Tasty Meatless Recipes from Around the World, by Jay Solomon (Prima, 1994)

Other benefits, according to author Dana Jacobi, are:

Sulfur compounds help combat heart disease by thinning the blood and helping to raise “good” HDL levels.

Anti-inflammatory flavonoids, including quercetin, can help protect lungs against cancer and asthma, and are not destroyed by cooking.

Antibacterial flavonoids protect against Helicobacter pylori, the bacteria that creates ulcers.

from 12 Best Foods Cookbook.

It is recommended that you eat onions and other alliums every day. These include garlic, shallots, green onions, chives, and leeks, although leeks have the least amount of beneficial properties.

Onions are a part of almost of every cuisine’s flavor base. The one thing French mirepoix, Spanish sofrito, Italian soffrito, and the Cajun “holy trinity” all have in common is onions. They’re grilled, baked, broiled, braised and sauteed. Cooking alliums takes away their bite and makes them sweet.

But while they are ubiquitous in most cuisines, they don’t often get the spotlight in a recipe. They’re plentiful in Senegalese Lemon Chicken, a dish inspired by a traditional chicken dish from the Casamance region of Senegal called Poulet Yassa.

While the original dish has chilies in it for some heat and other vegetables such as carrots and celery, Jacobi’s versions focuses on lemon and thyme, giving it a subtle, sophisticated flavor reminiscent of Chicken Provencal. This was very tasty and would make an excellent main dish for entertaining. It is excellent served over brown rice.

Senegalese Lemon Chicken

(I made this recipe with chicken quarters instead of chicken breasts, but for this dish the end result would be the same.)

2 large white onions, thinly sliced
1/4 cup chopped flat-leaf parsley
4-5 fresh thyme sprigs, or 1/2 tsp dried
1 bay leaf
1 small clove garlic, smashed
1/2 tsp salt
6 grinds black pepper
juice of 2 lemons
2 Tbsp canola oil
1 large skinless whole chicken breast with ribs, cut in 4 pieces (1-1/2 lbs.)

Place the onions in a large, resealable plastic bag. Add the parsley, thyme, bay leaf, garlic, salt, and pepper. Pour in the lemon juice and oil. Seal the bag and shake to coat the onions with the marinade. Add the chicken, reseal, and shake the bag. Refrigerate for 2 to 3 hours.

Remove the chicken from the marinade and pat dry. Coat a deep, medium
skillet, with a tight-fitting lid, with cooking spray. Over medium-high heat, brown the chicken on both sides, turning it once, 8 minutes. Remove the chicken to a plate.

Lift the onions from the marinade and add them to the skillet. Cook,
stirring occasionally, until they are limp and brown, but not soft, 10
minutes. Return the chicken to the pan. Pour in the reserved marinade, including the solids. Cover the pan and simmer for 20 minutes. Turn the chicken, cover, and continue cooking until the meat is white near the bone, 15 to 20 minutes. Remove bay leaf before serving.

Makes 4 servings.

Per Serving: 212 calories, 8 g fat, 1 g saturated fat, 21 g protein, 14 g carbohydrates, 3 g fiber

from 12 Best Foods Cookbook, by Dana Jacobi (Rodale Press, 2005)

Ginger has long been known to help ease gastrointestinal distress. It contains the anti-inflammatory compounds gingerols, which are believed to help reduce pain level and improve mobility for sufferers of rheumatoid or osteoarthritis when regularly consumed. It can help protect against colorectal cancer, and has been shown to induce cell death in ovarian cancer cells.

Put these two foods together and you have a real powerhouse of healthy energy. Make soup with that combination and you have an awesomely delicious bowl of healthy energy. Fresh lime juice squeezed in at the end adds a boost of Vitamin C that boosts up the flavor as well.

Carrot Ginger Soup

1 lb. bag peeled mini carrots -OR- 4 cups sliced carrots
1 Tbsp grated fresh ginger root
3/4 cup chopped onion
1 Tbsp olive oil
1 tsp curry powder
1 tsp coriander
4 cups vegetable or chicken stock
salt and pepper to taste
half a lime, juiced, with the peel thinly sliced

Over high heat, bring an inch of water to a boil. Add the carrots, cover, and cook for approximately ten minutes, until just fork tender. Set aside and let cool.

Heat oil in 6-quart soup or stock pot. Add onion and ginger and saute until onion is translucent. Add curry powder and coriander and cook 1 minute to release the spices. Do not let them burn.

Add carrots and stir until they are well coated with the spices. Add 1 cup of the stock, cover, lower the heat and simmer until tender, approximately 10 minutes.

Remove from the heat and, in batches with small amounts of stock, process or blend to a smooth consistency. Or you can just blend the carrots in the soup pot with a stick blender. Return to the heat. Add the rest of the stock, then salt and pepper to taste. Heat through.

Just before serving, add the lime juice. Garnish each serving with a sliver of the lime peel.

Makes 8 servings.

One cup of oatmeal made from old-fashioned rolled oats contains 4 grams of fiber, half soluble, half insoluble, both beneficial. Soluble fiber absorbs cholesterol from the blood and carries it away, and it helps you feel full. Insoluble fiber speeds digestion and may reduce the risk of colon cancer.

The more processed the oats the less beneficial they are, so avoid the instant types. Steel cut are the best, followed by regular old-fashioned rolled oats.

Quick-cooking oats are more tender than other types and therefore often best in baking and other cooking. Use them in pancakes, muffins, quick breads, scones, cookies, and yeast breads, and in place of breadcrumbs as a coating for poultry.

- Dana Jacoby, 12 Best Foods Cookbook

The challenge with oatmeal is to find a way to eat it that doesn’t involve cooking it up into a gluey paste or adding a lot of sweet things and baking it. I thought this recipe for a smoothie-type breakfast drink would be just the thing, especially in these dog days of summer. I was also intrigued by the flax seeds, which I’ve been wanting to try. They have a delicate, nutty flavor that complements the nutty flavor of the oats. In addition, they’re loaded with fiber, omega-3 fatty acids, and phytoestrogens.

Unfortunately, it was not quite the cool refreshing pick-me-up I was hoping it would be. It was thick, a little cloying, and decidedly unrefreshing. The flavors actually go together well though, so it might work better if you just make yourself a nice bowl of oatmeal and add the rest of the ingredients, except for the ice cubes, on top.

Muesli in a Glass

1/4 cup raisins
1/4 cup quick-cooking rolled oats (not instant)
2 Tbsp walnuts
2 Tbsp flax seeds
1/2 cup unsweetened plain or vanilla soymilk
1/2 cup unsweetened applesauce
1/2 tsp ground cinnamon
6 ice cubes

In a small bowl, combine the raisins, oats, nuts, flax seeds, and soymilk. Cover and refrigerate overnight.

Place the soaked oat mixture in a blender, add the applesauce, cinnamon, and ice cubes and blend until almost smooth. Pour into a large glass and serve immediately.

Makes 1 serving.

Per serving: 479 calories, 18 g fat, 2 g saturated fat, 14 g protein, 79 g carbohydrates, 12 g fiber.

From 12 Best Foods Cookbook, by Dana Jacoby (Rodale Press, 2005)