Combining certain foods supersizes nutrition (and flavor), a dietitian says

"When I grow up, I want to be an old woman," a smoky-toned, bluesy voice sings in a TV ad. The visuals display a series of mature women, each having fun, each filled with the glow of good health.

The women dance and clown as the lyric repeats and repeats.

It croons to me and makes me smile. I'm sure that the preventive-medicine pitch from the health care provider that sponsored the commercial had me in mind. It fills my aging boomer body with hope.

Registered dietitian Elaine Magee, the author of 25 books on health and nutrition, also fills me with hope. Eating to feel good and stay healthy is a big part of her latest book, "Food Synergy" (Rodale, $19.95). Magee offers easy-to-follow advice, explaining how to capitalize on the synergies that occur within and between certain foods - to prevent disease, and live well in the process.

"It's not so much about looking at a specific vitamin or phytochemical anymore because researchers over the last few years know that there is a positive relationship between components in food and between foods that work together for maximum health benefits," Magee says.

Synergy Between Foods

"Synergy is like adding 1 plus 1 and getting 4 instead of 2; the total is greater than the sum of the individual parts," Magee said. "In other words, you can get a bigger bang for your buck."

She says that broccoli and tomatoes are a good example of a dynamic duo. In recent cancer studies, researchers found that tumors grew much less in rats that were fed a combination of broccoli and tomatoes, when compared to rats that were fed one or the other.

And foods that are rich in vitamin C (such as citrus fruit or leafy greens) when paired with higher iron plant foods such as beans, whole grain, soy and dark leafy green vegetables, enhance the body's absorption of iron.
Onions are a more potent antioxidant when cooked with garlic.
The carotenoids (natural pigments that are antioxidants) in tomatoes are more easily absorbed when oil is present.

Synergy within a Food

There can also be synergy within a single food, such as ground flaxseed.

"The synergy is inherent in this little seed," she says. "If you just take the oil, it doesn't have the fiber. You need to eat the ground flaxseed, which is a perfect balance of soluble and insoluble fiber.

"Many studies have clearly demonstrated that flaxseed offers cancer-protective effects in the body, but researchers aren't sure just which specific component accomplishes that. It could be the lignans (estrogen-like chemicals that act as antioxidants), its omega 3s, or the synergistic interactions between these components."

She advises readers to store flaxseed in the freezer if it is purchased ground rather than whole.

According to Magee, chapter seven is the ah-ha chapter. Among other helpful information, one part contains a 12-item list of suggestions that are designed to help readers immerse themselves in the power of food synergy.

"It blew my mind when I did a daily menu with all the synergy super foods on it. The calorie count was only 1,340. And it met every nutritional requirement known to man. When I calculated this, I ran around the house, yelling."

Screaming, it turns out, with joy

BAKED BUTTERNUT MACARONI
Yield: 6 servings
1 medium butternut squash, halved lengthwise and seeded, or 1 pound frozen butternut cubes
1 medium acorn squash, about 1 1/2 pounds, halved lengthwise and seeded Canola oil cooking spray
2 teaspoons olive oil
Freshly ground black pepper
Optional:
salt
1 cup fat-free half-and-half or whole milk
Freshly ground nutmeg 8 cups cooked whole grainblend macaroni or penne pasta
2/3 cup shredded
Parmesan cheese
1/3 cup part-skim ricotta cheese
2 tablespoons whipped butter
1/4 cup plain or seasoned dry bread crumbs
1/4 cup ground gingersnap cookies

Procedure:
Place butternut squash halves, cut-side down, on microwaveable baking dish or plate; microwave on high power for 8 minutes, or until tender. If using frozen squash, place in a microwaveable dish and microwave for 4 minutes, or until tender.
Place acorn squash, cut-side down, on a microwaveable baking dish or plate and microwave on high power for 8 minutes, or until tender.
Adjust oven rack to about 8 inches below broiler element. Preheat oven broiler. Coat a foil-lined rimmed baking sheet and a 9-inch square baking dish with cooking spray.
Cut squash flesh into cubes, discarding the skins. Add cubes to a large bowl and drizzle with olive oil. Spread on prepared rimmed baking sheet. Season with pepper; add salt (if using). Broil 3 to 4 minutes, or until lightly browned in some areas. Turn off broiler and turn oven to 350 degrees.
In food processor, combine squash and half-and-half or milk; process until smooth. Add nutmeg and pulse to blend. Pour into large bowl and stir in pasta and Parmesan. Place in prepared 9-inch square baking dish. Dot with ricotta; put aside.
Add butter to a small nonstick saucepan and cook over medium heat, stirring constantly, until nicely brown (it will smell like caramel). Add bread crumbs and cookies; stir to combine. Sprinkle evenly over pasta mixture. Bake 30 minutes, or until heated through.

Source: "Food Synergy" by Elaine Magee (Rodale, $19.95)

Nutrition information (per serving): 428 calories (19 percent from fat), 9 g fat (4 g saturated), 17 mg cholesterol, 74 g carbohydrates, 18 g protein, 268 mg sodium, 8 g fiber

FARMERS MARKET PASTA SALAD
Yield:
8 cups cooked whole-wheat blend rotini, drained
1/2 cup prepared pesto sauce
2 large ripe tomatoes, diced
1 cup (cored, seeded) finely diced bell pepper
3 cups tender-crisp cooked and cooled broccoli (or cauliflower) florets
Optional:
1/4 cup toasted pine nuts, see cook's notes
Cook's notes: To toast pine nuts, place in small skillet on medium-high heat. Shake handle to redistribute pine nuts as they lightly brown. Watch carefully because they burn easily.
Procedure:
In large serving bowl, combine pasta, pesto, tomatoes, bell pepper and broccoli or cauliflower and toss to blend well. Sprinkle the toasted pine nuts over top, if desired. If not serving immediately, cover tightly and keep refrigerated until needed
Source: "Food Synergy" by Elaine Magee (Rodale, $19.95)
Nutrition information (per serving): 350 calories (1 3 percent from fat), 5.4 g fat (2 g saturated), 4 mg cholesterol, 63 g carbohydrates, 1 3 g protein, 1 63 mg sodium, 9 g fiber

12 synergy super foods

1. Eat more whole foods (foods that are not processed or refined).
2. Switch to whole grains everywhere you can.
3. Become voracious for veggies.
4. Have a handful of nuts every day.
5. Drink tea (especially green tea).
6. Become an olive oil aficionado.
7. Put plant-sterol-enriched margarine to work (such as Take Control).
8. Eat fish several times a week.
9. Seek out tomatoes.
10. Go crazy for citrus.
11. Stir in a spoonful of ground flaxseed.
12. Learn to love low-fat dairy.
Adapted from "Food Synergy" by Elaine Magee