The power five BY MICHAEL CRUPAIN
You don’t have to eat a restrictive diet to live better, healthier, and longer. In this essential cookbook, discover 80+ delicious recipes that put the focus on the five foods that keeping you living your best life—without sacrificing flavor or favorites.
Meet the power five foods
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![tomatoes radish cauliflower green beans nectarine]()
The Fruits and Vegetables
Increasing fruits and vegetables in your life starts with finding the best in-season ingredients and learning simple techniques to transform them into dishes even the pickiest eater will enjoy. Fruits and vegetables are loaded with fiber, antioxidants, vitamins, and minerals to power your cells and lower the risk of heart disease, stroke, diabetes, other inflammatory diseases, and even some cancers.
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![Lentils Chickpeas kidney beans]()
The Beans
Beans are often associated with magic and are a powerful protein source, even if not a supernatural one. Rich in antioxidants and healthy fiber, beans they also feed the good bacteria in your gut that transform them into other nutrients important for health. Impressively, beans power the diets of the people who tend to live the longest around the world.
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![whole wheat sourdough bread]()
The Whole Grains
While our bodies quickly turn the refined grains we usually eat into sugar, which promotes inflammation and easily becomes excess calories, whole grains are different. Whole grains contain layers called the bran and germ, which provide fiber, fats, and other important nutrients. Eating whole grains is associated with a lower risk of high blood pressure, heart disease, and diabetes.
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![salmon]()
The Fish
If you eat just one or two servings of fatty fish (think salmon or trout) a week, studies suggest you can decrease the risk of death from heart disease dramatically. Omega-3 fatty acids are also a powerful nutrient for brain development in babies and support the nervous system. Eating fish seems to reduce the risk of stroke and dementia as well.
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![walnuts]()
The Nuts and Seeds
Tiny but mighty nuts and seeds are supersized by mounting evidence showing they can lower your risk of heart disease and diabetes. Nuts and seeds are nutrient-dense foods loaded with good healthy fats. Eating more healthy fats is associated with lower lousy cholesterol levels and lower risk of heart disease.
The Recipes
According to Dr. Crupain, one big reason we don’t eat more of the Power is that we aren’t taught the best ways to cook them. If they don’t taste delicious why would we want to eat them? That’s why Dr. Crupain turned his kitchen into a lab, studying techniques from grandmothers and master chefs around the world to develop recipes with flavor and texture combinations to turn The Power Five Foods into mouthwatering meals that are easy to make at home.
About Dr. Crupain
Michael Crupain, MD, MPH is board certified preventive medicine physician. He is the co-author of the national best seller What to Eat When and The What to Eat When Cookbook. Dr. Crupain has had a unique career path first training in Neurosurgery, then switching to preventive medicine. He started one of the first farm-to-table cooking video blogs The Dairy Show, served as the Director of the Food Safety and Sustainability Center at Consumer Reports, was medical director at the Doctor Oz show where he won two Emmy Awards and the Chairman’s Pillar award, is on faculty at the Johns Hopkins Bloomberg School of Public Health, is a member of the board of the American College of Preventive Medicine, and is the Executive Vice President of Clinical Services at Sharecare. He is a constant student of culinary traditions around the world and has trained with top chefs in New York, at cooking schools in Europe and Asia, and with mothers and grandmothers from different cultures. He makes a point of visiting the farmers market in every city he goes to and cooks every day. Dr. Crupain has served as a frequent expert guest for the national and local media including Good Morning America, The Today Show, and The Doctor Oz Show. The theme that connects all of Dr. Crupain’s work is his mission to make the world a healthier and more delicious place.
