Healthy appetite: colorful, tasty "super foods" are the real heroes of the modern diet.

Since birth, I have known what the "super foods" were. They were cream and butter. The addition of one or both of these foods improved the taste of any dish to a level oily surpassed by the addition of perhaps some vanilla-infused sugar or Tupelo honey. Take oatmeal, for instance. This simple dish, in all of its slippery, bumpy, and lifeless existence of grey matter, suddenly becomes a fabulous, creamy bowl of nutty pudding that warms the soul with the small addition of my super foods. The mere drippings from a broiled piece of chicken or beef, whisked together with one or more of my super foods, are transformed into a rich sauce that can be drizzled back over the meat or tossed with pasta for a very satisfying dish. I could create a "super supper" every single night with my super foods.

After a few years with the addition of cream and butter under my belt, the word "super" has taken on a new meaning. My mirror reflects some parts in a super size. My cholesterol level is super high, and my blood pressure is also superior in its high numbers. Others might experience super-clogged arteries or super-wide hips. We are living longer but not necessarily healthier or wiser, and although genetics play an enormous role in our longevity, what we put in our mouths every day plays a huge role as well. My idea of the super foods needed a little re-thinking.

Scientists and nutritionists have now compiled a list of foods that they are calling super foods. Their list is a tad longer and a bit more nutritionally sound than mine. I do hate it when I am wrong, but, nonetheless, are these super foods our answer to better health? We have always known that the addition of fruits and vegetables to our diets couldn't hurt us. But somehow the idea of tasteless, mushy vegetables in a can would come to mind, and suddenly we were having a very bad food memory. We didn't want to go there, so we would have some salty potato chips instead.

Some time later, a host of diets and theories surfaced, named after various doctors and fruits. But the low-carb or no-carb method of eating and dieting is so very yesterday, so the reintroduction of fruits and vegetables, i.e. "super foods," seems to be our best plan thus far. With continued research and scientific proof of the health benefits of these foods, I say we should give it a shot. Knowledge plus vanity equals belief in the power of the true super foods.

Not wanting to be on a first-name basis with all of the heart surgeons in town, I embarked on my quest for super foods that are good for our bodies and absolutely delicious at the same time. It didn't take long to realize that what was provided for us in the very beginning of time is exactly what our bodies need right now. For years, nutritionists have told us what we should be eating. There has always been the ever-popular food pyramid and "recommended servings per day." Being of the slight rebellious nature, eating Popsicles and M&M's seemed like a much better idea to me early on, and that way of thinking later evolved into the butter and cream thing. But now, nutrition in its raw state has finally become "trendy" and actually means something to me.

According to ophthalmologist Steven Pratt in his book, SuperFoods Rx, "'super foods' are the equivalent of sustaining youth and will save us from the diseases and health problems of our parents and early death." Obviously, these foods will not be all things to all people, but this is food in its simplest and most perfect form, pretty much like it was when God tossed it out there to Adam and Eve and the boys. He did leave it up to us to figure out the seasonings, and I like that He knew some of us would prefer spicy to lemony or salty to peppery.

The super foods are easy to spot in your grocery store. Think deep colors and textures, and you immediately know what they are. Blueberries, grape tomatoes, spinach, and even dark chocolate contain cancer-fighting antioxidants that destroy those nasty free radicals that are released during digestion. Sweet potatoes are considered to be at the top of the list as they are loaded with vitamin C, fiber, and potassium. I am learning to eat them without adding a scoop of super butter on top, and if they are naturally sweet they are really delicious.

Apples, beans, kiwis, oranges, and any kind of grain such as brown rice or oats all provide us with the vitamins and minerals that we need everyday and can lower our cholesterol levels and strengthen our hearts. They are pure and simple foods that fight cancer and heart disease and also are proven to reduce the effects of aging. Thinking "super foods" is really not new at all in the big scheme of things, but it is a smart way to incorporate whole foods into your diet.

Most recipes including super foods require very little preparation and minimal cooking. According to French researchers in the October 2006 issue of The Journal of Nutrition, you can cut your risk of heart disease by almost 25 percent by simply adding a banana at breakfast, an apple at lunch, and a salad at dinner.

Start thinking long term in your eating habits, make some good choices, and maybe even make some major changes. Your body will appreciate the healthful benefits of super foods, and I think God will think it's a good idea, too, seeing how He made them all. Fruits and vegetables make up the bulk of the list, along with my personal favorite, dark chocolate. (For an extensive list, see "Top 20 Super Foods," opposite page.)

The list continues to grow as more and more research is being done, so who knows what benefits a lowly stalk of celery or a tiny sweet shallot might provide for us--they just haven't had the luxury of being scientifically studied yet.

And as soon as we get Dr. Pepper and coffee on the list, I truly will be in super food heaven!

TOP 20 SUPER FOODS

Apples

Asparagus or any vegetable with a bright or deep color

Avocados

Beans

Blueberries

Broccoli 

Dark chocolate

Eggplants

Garlic

Kiwis

Oats

Oranges

Pumpkins and sweet potatoes

Salmon (wild) and tuna

Soy

Spinach and dark leafy greens

Tea (green or black)

Tomatoes

Walnuts and almonds

Yogurt

PANZANELLA

3 tablespoons good-quality olive oil
1 small loaf Italian bread, cut into cubes
1 teaspoon kosher salt
I pint grape tomatoes, halved
1 English cucumber, unpeeled, seeded,
  and cut into 1-inch cubes
1 red bell pepper, seeded and cut
  into 1-inch cubes
1 yellow squash, blanched and cut
  into 1-inch cubes
1/2 Vidalia or other sweet onion, cut in
    half and thinly sliced
20 large basil leaves, coarsely chopped
3 tablespoons capers, drained
Salt and pepper to taste

Heat olive oil in a large saute pan.
Add bread and salt; cook over low to
medium heat, tossing frequently, for
10 minutes or until nicely browned.
Add more oil as needed.

In a large bowl, mix vegetables, and
add bread cubes. Toss with Vinaigrette.
Season liberally with salt and pepper.
Allow salad to sit for about 30 minutes
for the flavors to blend.

VINAIGRETTE:

1 teaspoon garlic, finely minced
1/2 teaspoon Dijon mustard
3 tablespoons champagne vinegar
1/2 cup oil
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground pepper

Whisk together all ingredients.

LEMON TART WITH GINGERSNAP CRUST AND BLUEBERRIES

GINGERSNAP CRUST:

4 ounces gingersnap cookies, finely ground
 (1 cup crumbs)
1/2 cup almonds or pecans,
    finely ground
5 tablespoons unsalted butter, melted

Preheat oven to 325 degrees. Stir
crumbs and nuts together in a medium
bowl. Add melted butter, and stir until
crumbs are moistened. Turn crumbs
into a 9-inch tart shell, and press evenly
over the bottom and up the sides of
the pan to form crust. Bake for 8-10
minutes, then cool.

LEMON CURD FILLING:

5 eggs
3/4 cup sugar
6 tablespoons unsalted butter, melted
Juice and zest of 3 lemons
1 pint blueberries, washed

Beat eggs lightly, and whisk in sugar
until well blended. Add melted butter,
lemon juice, and zest. Mix well. Pour
into cooked tart shell, and bake at 325
degrees for 20-25 minutes until filling is
set. When cooled, top with blueberries.

 NORMA IN BIANCO

My friend Elaine Trigiani served this at an Italian cooking class, and
it became my very favorite pasta dish. The combination is unusual and
very flavorful.

2 tablespoons salt
3/4 pound whole wheat short pasta such as ziti
2 medium eggplants
Olive oil for sauteing
4 cloves garlic, minced
1 bunch sweet basil, torn into large bits
5 leaves fresh mint, torn into large bits
1/2 cup almonds, toasted and roughly chopped
1/2 cup Parmesan cheese, grated

Fill a large stockpot with water and salt, and bring to a rolling boil.
Add pasta, and cook just until done. Remove from water, and drain in a
colander.

Peel eggplants, and slice thinly. Pour enough olive oil into a skillet
to cover the entire surface area (about 1/2 cup), and place over medium
heat. When oil is hot, add eggplant slices, and fry until lightly
browned. Turn slices over, and cook until golden. Remove eggplant from
pan, and drain on paper towels. They should be nice and crispy brown
when done. Add minced garlic to the pan, and when it becomes fragrant,
add basil and mint. Saute for 1 minute, then add cooked pasta. Saute
for a few minutes to allow pasta to absorb the flavors of the sauce.
Add eggplant and almonds, and continue cooking, adding a few more
tablespoons of olive oil to the pan. Transfer to a serving bowl, and
top with grated cheese. Serve immediately. Yield: 4 servings.

GRILLED TUNA
WITH MANGO SALSA

Olive oil
Juice of 2 lemons
2 fillets sushi/sashimi-grade tuna
Salt and pepper to taste

Drizzle olive oil and lemon juice over
fillets, and sprinkle with salt and pepper.
Heat grill to medium-high heat. Place fillets
on grill, and cook for 4-5 minutes per
side, then remove from heat. Do not overcook.
Top with Mango Salsa, and serve.

MANGO SALSA:

1 mango, chopped
1 tomato, diced
1 small red bell pepper, diced
4 greet, onions, chopped
3 to 4 stems cilantro, chopped
3 to 4 stems parsley, chopped
1/2 jalapeno, finely minced
Juice of 2 limes
1/2 teaspoon cumin
Salt and pepper to taste

Mix together all ingredients. Refrigerate
for at least 1 hour, then check seasonings.

VEGETABLE COLESLAW

1/2 small white cabbage
1/2 small purple cabbage
5 carrots
1 sweet yellow pepper, thinly sliced
1 sweet red pepper, thinly sliced
1/4 purple onion, thinly sliced
2 cups light mayonnaise
1/4 cup Dijon mustard
1 tablespoon sugar
2 tablespoons cider vinegar
1 tablespoon hot sauce
2 tablespoons celery seeds
1 teaspoon celery salt
2 to 3 sprigs fresh dill, chopped
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground pepper

Cut cabbages into wedges and then into
strips. Chop carrots into matchstick-size
pieces, and mix with cabbages. Add colored
peppers. In a medium bowl, whisk
together remaining ingredients to form
dressing, and pour enough of dressing
mixture over grated vegetables to moisten
them. Refrigerate for at least 1 hour, and
check seasonings. Serve cold or at room
temperature. Yield: 8-10 servings.

PEACH, AVOCADO,
AND TOMATO SALAD

5 tomatoes
3 ripe peaches
1 ripe avocado
1 small bunch sweet basil, julienned
Salt and pepper to taste
3 tablespoon good-quality olive oil

Slice tomatoes, peaches, and avocado,
and arrange on a platter. Garnish with
sweet basil, sprinkle with salt and pepper,
and drizzle with olive oil. Serve immediately.
Yield: 4 servings.

ROASTED FRESH ASPARAGUS

1 bunch asparagus, ends removed
Olive oil
Salt and pepper to taste
Lemon zest

Preheat oven to 400 degrees. Place asparagus
in a baking dish, and toss with
olive oil, salt, and pepper. Zest lemon
on top, and place in the oven. Roast
for about 30 minutes, tossing every 10
minutes or so. When tender and a little
crispy, remove from oven, check seasonings,
and add more lemon if needed.
Yield: 4 servings.

CHOCOLATE MERINGUE KISSES

5 ounces bittersweet chocolate, divided
3 egg whites
1/2 teaspoon cream of tartar
1/2 cup sugar, divided
2 tablespoons unsweetened cocoa
  powder, sifted
1/2 teaspoon vanilla extract

Preheat oven to 350 degrees. Line 2
baking sheets with parchment paper,
and coat the paper with cooking spray.

Coarsely chop 3 ounces chocolate, and
melt in a double-boiler over barely simmering
water. Chop remaining chocolate
into tiny pieces, and set aside. Combine
egg whites and cream of tartar in a mixing
bowl, and beat with an electric mixer
until soft peaks form. Add 2 tablespoons
sugar, and beat for 1 minute longer. Slowly
add remaining sugar in a steady stream,
then add cocoa powder. Add vanilla;
continue to beat until mixture is smooth
and glossy. Scrape down the sides of
the bowl, and beat for 30 seconds more.
Lightly fold in chopped chocolate and
melted chocolate just until combined
and no streaks remain. Do not overmix.

Immediately drop batter by rounded
teaspoonfuls about 1 inch apart onto
baking sheets. Bake until just firm when
gently pressed on top but still soft inside,
8-12 minutes. Remove cookies from
oven, and transfer pans to wire racks; let
stand for 1-2 minutes. Slide the paper
from cookie sheets, and let the cookies
cool completely, about 15 minutes. Store
in an airtight container.

PHOTOGRAPHY BY GREG CAMPBELL