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10 Things to Eat*

Posted by on Apr. 19, 2010 at 12:52 PM
  • 4 Replies


Dave Lieberman: The 10 Things You Need to Eatsmile mini - STARTING IN THE KITCHEN

Dave Lieberman, co-author of The 10 Things You Need to Eat, started his career in the kitchen at an early age of four, where he began mixing different ingredients together. His dad, Dale, was a lawyer-turned-stay-at-home dad. His mother, Jane, worked full-time as a physician. As a teenager, he worked in several different resturants in the Philadelphia area where he grew up. Dave decided against culinary school, because his parents wanted him to receive a good degree, and he didn't want to be a resturant chef.

He chose Yale University and studied political science. While at school, Dave began a campus catering business. He started a local access program with friends called Campus Cuisine. Yale and the city of New Haven provided some funding for the show, because it featured local businesses and agriculture. Dave says the purpose of the show was to educate students on selecting affordable, good ingredients and simple recipes. The show caught the attention of journalist, Amanda Hesser of The New York Times. She featured a front page article on Dave's cooking in the "Dining In" section of the newspaper. The article in The New York Times was a spring board for his career with the Food Network. He has been called the network's hot new star.

After graduating in 2003, Dave moved to New York City to begin on his book and work as a private chef.



Dave and Anahad O'Connor met as college roommates 10 years ago. Their views on food couldn't be further apart. Dave had just returned from Europe studying, cooking and eating. Anahad was into healthy foods and arrived at the dorm "carrying beet juice and whole wheat pasta." Dave's mantra was: if food tastes good, it is good. For a long time, the roommates tolerated each other's eating habits. Anahad was a health writer for The New York Times and tried to cut out things like red meat, butter and bacon. Dave, on the other hand, pointed out to Anahad that he was missing out by living on a diet of veggies, bland pasta and whole grains with no added flavor to liven it up.

"Anyone who tries to eat well knows what a challenge it can be," says Dave. Once they started considering each other's dietary perspective, Dave and Anahad came up with a common purpose: to look for a happy medium between health and good taste. So for the last 10 years, Dave and Anahad searched through all the healthy and superfoods to find the top 10. They had to meet the following criteria: (1) be incredibly healthy, (2) be affordable, (3) be appealing, and (4) be versatile enough to build a meal around them.

1. Tomatoes: Loaded with lycopene, a phytochemical that gives tomatoes their color; strong anti-cancer and cardiovascular-protective properties. Slightly sweet, savory and acidic.

2. Avocados: Loaded with monounsaturated fats and contain no cholesterol; high in potassium (60% more than a banana) and fiber; low in calories.

3. Beets: Contain folate, posassium, iron, fiber, antioxidants, protein and betalain (the new Vitamin C); studies show that beet's phytochemicals can prevent LDL molecules from oxidizing; lowers blood pressure.

4. Spinach: Super antioxidant, oxygen radical absorbance capacity (ORAC) value of 1,515,

5. Quinoa ("keen-wah"): A grain that comes close to essential life-sustaining nutrients, high in protein, fewer carbs than wheat, rye, rice or oats.

6. Lentils: High in fiber, protein, no cholesterol and nearly no fat; chock full of vitamins

7. Cabbage: Packed with Vitamin C, loaded with nutrients that fight toxins, contains Vitamin K which protects joints/lowers osteoarthritis.

8. Super fish (like tuna, halibut, salmon, mahi mahi, yellowtail snapper, pacific cod, rainbow trout, tilapia): Contains brain-nourishing essential fatty acids (Omega 3), lowers blood pressure, reduces inflammation, prevents cardiovascular disease.

9. Nuts: Contain Omega 3 fatty acids, improves energy levels, lowers coronary heart disease, raises HDL cholesterol (good kind), lowers triglycerides (bad kind).

10. Berries (all): Loaded with nutrients and enormous levels of antioxidants


                                  Pink Blondie Glitter Glitters


by on Apr. 19, 2010 at 12:52 PM
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Replies (1-4):
by on Apr. 19, 2010 at 1:29 PM

 Awesome thanks!

by on Apr. 19, 2010 at 1:32 PM

i love all of those minus the quinoa-never had it. and the beets. dont love them, but they're do-able.

by Susie on Apr. 19, 2010 at 3:14 PM

My brother LOVES beets.  Has since he started eating the baby food beets, LOL.  My Mom thought she had a weird kid because he liked beets. 

by on Apr. 19, 2010 at 3:58 PM

love spinach!

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