Food |
Properties/Benefits |
Almond & Walnuts 12 raw |
Vitamin E in Almonds: reduces cholesterol and risk of heart disease
Lignans in Walnuts: inhibit estrogenic cancers Improve memory, focus and concentration Make a trail mix for snacks, add pieces or slices to salads, cereals. |
Apple 1 medium |
Apple pectin (soluble fiber) binds to and removes cholesterol, toxins, heavy metals. Enjoy as snack, add to smoothies, fruit salad |
Asparagus 6 spears |
Contains folate, beta carotene, vit C, fiber (6 spears contains about 90mcg folate, 750IU beta carotene, 20 mg vit C) In ancient times, asparagus was used for the treatments of all kinds of illnesses Eat steamed with lemon & garlic butter, add to salads, soups |
Avocado
½ fruit flesh |
Monounsaturated fat, folate, vit A, potassium, glutathione, magnesium, iron, vit E, B6,C. Prevents heart disease. 1/2 avocado contains about 500mg potassium. Glutathione: one of most effective antioxidants, especially against cigarette carcinogens & free radicals Make guacamole, spread onto sandwich or wrap, add to salad |
Beans
1/2 cup cooked |
High in protein and complex carbohydrates. Contains both soluble and insoluble fiber (1/2 cup beans has 3-8g fiber) which lowers cholesterol and removes harmful toxins. Phytochemicals and protease inhibitors: help prevent cancer cells from invading healthy cells & protects against radiation Quercetin: natural anti-histamine, blocks absorption of carcinogens from digestive tract Add cooked or Eden organic canned beans to soups, salads, chili, stew, etc. |
Beets 1 cup |
Very high in iron, folate, vit C. Stimulate liver & bowels, nourish and strengthens the blood (preventing anemia) increases immunity, prevents cancer
Grate into salad, sandwich or stir-fry, add to blended veggie juice cocktail, cook |
Berries: (blue,
black, currant,
straw, rasp) 1/2 cup |
All types : contain bioflavonoids, vit C, iron, catechins Strengthen capillaries, reduce risk heart disease and blood clots, antioxidant, inhibits cancer promoting hormones Blackberries: ellagic acid has anti-cancer properties
Blueberries : natural antibiotic, fights urinary tract infections, improves digestion
Helpful for bacterial diarrhea and sore throats, anti-inflammatory, antibiotic Studies show: those who eat berries several times per week have a lower risk of cancer
Eat as snack, add to smoothies, protein drinks, yogurt, fruit salad |
Carrots 2 medium
|
Carotenoids: reduce risk of breast, lung, stomach and cervical cancers, boost immunity Study shows: women who eat carrots at least twice a week decrease risk of breast cancer by half! Also, 2 carrots every other day provides enough beta carotene to reduce risk of stroke by half in those who already have symptoms of heart disease Prevents/corrects night blindness. Promotes healthy hair, skin, eyes, bones Prevents infections, boosts immunity, improves healing of tissues, lowers cholesterol
Enjoy as snack with hummus dip, add to salad, soups, pasta, stir-fry |
Chili Peppers
1 or more peppers
1 tsp dried
|
Capsaicin: antioxidant which contains blood thinning properties
Prevents strokes, lowers cholesterol, protects DNA against carcinogens Stimulates release of endorphins ("natural high" chemicals)
Relieves nasal or sinus congestion, pain and can reduce blood clotting
Capsaicin cream available for back pain, arthritis & shingles
1 ounce chilies contains 70mg vit C
Use in chili, soup, stew, Mexican or Indian dishes |
Citrus Fruits
1 fruit or equivalent |
Limonene: stimulates enzymes that destroy carcinogens before they affect cells Vitamin C: helps your body fight cancers (lung, cervical, esophagus, pancreas & stomach), prevents nitrates & nitrites (in processed meats and wine) from being converted into cancer causing nitrosamines
Rich in bioflavonoids. Oranges and lemons contain over 150 protective phytochemicals!
Squeeze lemon into water, eat orange or grapefruit as snacks, add to smoothies |
Cruciferous (broccoli, cauliflower, cabbage, brussel sprout, bok choy, radishes, turnip)
1 cup |
Indoles: inhibits estrogen which stimulates some cancers, breaks down cancer causing substances in digestive tract before absorption occurs, inhibits tumor growth Sulforaphane: breast cancer prevention, stimulates enzymes in breast cells to locate & remove cancer causing substances. Isothiocyanates: prevent lung cancer Broccoli: One of most nutritious vegetables & one of best cancer presenters! Experts say that eating 1-2 lbs per week will protect against colon cancer. Contains good amounts of vitamins C, A, Beta Carotene, calcium, iron, folate and fiber.
1 cup broccoli contains about 80mg vit C, 130mg calcium, 1.2mg iron, 5g protein Prevents constipation (high in fiber)
Studies show that broccoli decreases risk of cancers of colon, breast, cervix, lungs, prostate, bladder, esophagus
Cabbage : juice used to heal ulcers & great for weight loss
Eat as snack with hummus dip, steam, add to salad, stir-fry, pasta, soup
|
Flaxseed
2 tbsp
ground/oil |
Lignans: inhibit estrogen (cancer prevention) & reduce inflammation Omega 3 fatty acids: lowers cholesterol & blood pressure, reduces blood clotting, lubricates joints, balances hormones, improves nervous system function, protects against cancer, nourishes skin and tissues, improves coordination.....
Add 1 tbsp ground flaxseed or organic cold pressed flaxseed oil to smoothies, salad, cereals, yogurt. Make dressing with flax oil, lemon juice or vinegar and herbs, seasonings or spices |
Ginger
1 tbsp fresh
1 tsp dried |
Contains gingerol and more than a dozen other antioxidants more powerful than vitamin E Prevents skin cancers and tumors
Stimulates digestion and relieves nausea
Grate 1”piece of ginger, boil, drink as tea. Use fresh or powdered ginger in dishes
|
Green leafy veggies (mesculin mix,
spinach, kale,
arugula,chard,
collards, mustard,
turnip & beet greens, watercress) 1 cup
|
Chlorophyll: block action of cancer causing substances (particularly from BBQ meats), cleanses and strengthens blood and liver. Lutein (also in broccoli): people deficient in lutein have higher risk of cancer Spinach: 1 cup contains vitamins A and C, calcium, folic acid and magnesium which help control cancer, reduces heart disease and stroke, blocks free radicals and may help prevent osteoporosis. Many studies show that eating spinach regularly can reduce risk of cancer (particularly of colon, stomach, prostate, endometrial, cervix, lung, esophagus) Beet greens: 1 cup contains 40mg C, 160mg calcium, 2.5 mg iron, 1300 potassium
1 cup Arugula contains 300mg calcium, Dandelion and Turnip greens contain 200mg
Ounce for ounce, collard, kale and mustard greens have as much calcium as milk, and dandelion and turnip greens have more!
Vary greens used in salads. Add to fresh veggie juice. Steam/sauté kale, chard, collard, spinach, beet greens and add to stir-fry, soups, wraps, vegetable medley. |
Green Tea
1 cup |
Polyphenols: may reduce heart disease, remove cancer causing free radicals, and reduce risk of stroke.
Catechins: prevent tumor cell growth
Tannins: prevent formation of nitrosamines (cancer causing)
Drink one cup quality green tea everyday or at least 3-4 times per week |
Oats
1 cup cooked oatmeal,
1 packet instant
oatmeal, or
1 cup oat flakes |
Protease inhibitors: stop the activation of cancer causing chemicals in the digestive tract Oat bran lowers cholesterol and blood pressure.
Oatmeal contains both soluble and insoluble fiber which prevents colorectal cancer, diverticulitis and hemorrhoids
Make or buy a muesli or oatmeal cereal with rolled oats. Use in baking . |
Olives & Olive Oil (cold pressed extra virgin)
4 olives 1 tbsp oil |
Oleic acid: monounsaturated fat that helps protect tissues against various cancers, particularly breast cancer
Study showed that women who used olive oil in cooking twice per day had a 25% lower risk of breast cancer.
Polyphenols: destroy free radicals, lower cholesterol
Use organic cold pressed extra virgin olive oil as main cooking oil. Combine with flax oil as salad dressing. Add fresh olives to salads and wraps |
Salmon (or any cold water fish:
halibut,mackerel, sardines,herring, anchovies)
4 ounces |
Omega3 fatty acids: prevent heart disease & stroke, lower blood pressure, prevent cancer, allergies, arthritis and improve brain function.
Contains calcium, magnesium, protein and B-vitamins.
Studies show that consuming fish only twice a week will help prevent cancer and stroke.
Bake, broil, grill, steam fish with seasonings and lemon. Eat with a salad and vegetables |
Sesame seed &
Tahini
1 tbsp |
Extremely high in calcium
Nourishes the nervous system, improves brain function, strengthens bones
Sprinkle sesame seeds onto salads, cereals, stir-fry. Make hummus with tahini |
Squash, Yams & Sweet peppers
1 cup cooked ½ cup raw |
Flavonoids: eradicate free radicals, block carcinogens from cells, inhibit hormones that promote cancer & other diseases
High in beta carotene, vitamin C and fiber
Make squash or root vegetable soups. Roast, bake or boil yams/sweet potatos. Add peppers to salads, wraps, soups, pasta, stir-fry or enjoy as snack with dip |
Tomatoes
1 med. tomato |
Lycopene: antioxidant more potent than vitamin C, stimulates immune function, may slow degenerative diseases
Study: men who eat 5-10 servings of tomato based foods per week have decreased risk of prostate cancer
Add diced tomatos to salad, wrap, sandwich, pasta, soup. Use organic tomato sauces for pasta, pizza, soups, stews, etc. |
Turmeric & Cumin ½-1 tsp dried powder |
Curcumin: protects against tobacco induced carcinogens (cancer), has anti-inflammatory properties, detoxifies and strengthens blood and liver
Use about ½ tsp each in cooking (great with bean and grain dishes)
Both are commonly used in curry |
The following cool summer meal ideas are quick and easy since no one wants to spend a glorious summer day indoors spending hours cooking. But just because they’re quick, doesn’t mean they’re not fresh. For optimal nutrition, make sure to use as many natural ingredients that come from the earth rather than from packages. These delicious recipes are always a hit because they include valuable nutrition with sensational flavor. Pack a thermos with chilled iced green tea, sit back, relax and take time to contemplate nature’s picnic table. (Many of the following recipes are taken from Canada’s Alive Magazine. Visit http://alive.com for more info)
Mediterranean Deli Sandwich
If you’re in a hurry, pesto can be bought in jars at the supermarket and hummus can be found in the deli section. The basil, tomatoes, lettuce and sprouts all provide a heap of antioxidants such as lycopene and beta carotene. The whole grains will provide you with sustained energy for your adventures. Serves six to eight.
One large loaf of whole grain bread, unsliced
2 beefsteak tomatoes
1 cup (250 ml) alfalfa sprouts
1/2 cup (125 ml) hummus or pesto
3 leaves of green leaf lettuce
Salt and pepper
6 soy cheese slices (optional)
6 soy turkey slices (optional)
Cut the loaf of bread around the "equator" so that you have a top and a bottom piece. On the bottom piece, thickly spread the hummus or pesto. Layer the lettuce, and follow with tomato, alfalfa sprouts, then the soy cheese and turkey slices. Always keep tomato between lettuce and another item to prevent the sandwich from becoming soggy. Wrap well and take a knife for slicing on location.
”Sushi” Wraps
This is an easy way to get everyone to eat brown rice. It is a valuable source of B vitamins, which help with brain function, and fiber to help reduce blood fats. The sesame seeds also provide protein and calcium, while the onions protect against cancer. Serves six.
2 cups (500 ml) cooked brown rice
1/2 cucumber, julienned
1/2 cup (125 ml) tofu mayonnaise (available in the Asian section of supermarkets)
1/2 cup (125 ml) pickled ginger root
1/4 cup (60 ml) sesame seeds, toasted
3 green onions, chopped
1/4 cup (60 ml) teriyaki sauce
1 package of 6-inch wraps
Take a wrap and lay it flat. Starting with 1/3 cup (80 ml) of rice per wrap, add the ingredients one at a time in the lower half of the wrap. Use approximately 1 piece of cucumber, 1/2 of a green onion, 1 tablespoon (15 ml) of ginger, 1 tablespoon (15 ml) of sesame seeds, 1 tablespoon (15 ml) of mayonnaise and 1-2 teaspoons (5-10 ml) of teriyaki sauce.
Lift the bottom edge of wrap, tuck in the sides and snugly roll. Roll again in a paper napkin or tin foil. Use more ingredients if you buy the 10-inch wraps.
Lentil pita pockets
Easy to make and lend themselves to a variety of fillings such as hummus, guacamole, or tomatoes mixed with feta cheese, olive oil, green onions, and basil.
Whole grain Pita Bread
Lentil filling
1 cup (250 ml) dry lentils
2 cup (500 ml) water, divided
3 tbsp (45 ml) lemon juice
2 tsp (10 ml) dried oregano
1 tsp (5 ml) sea salt
1/2 tsp (2 ml) freshly ground pepper
2 or 3 cloves garlic, minced
1/2 cup (125 ml) extra-virgin olive oil
1/4 cup (60 ml) chopped parsley
3 green onions, sliced
1/2 cucumber, seeds removed, diced into 1/4" (5-mm) cubes
1 cup (250 ml) plain yogurt
To prepare lentil filling, soak lentils overnight in 1 1/2 cups (375 ml) water. The next day, stir 1/2 cup (125 ml) water into lentils and cook about 20 minutes until soft but not mushy. Drain. Combine lemon juice, oregano, sea salt, pepper, garlic, and oil. Add to lentils and cool to room temperature. Fold in parsley, green onions, and cucumber.
To assemble pita pockets, cut pita bread in half and stuff each pocket with 1/8 of lentil filling. Garnish with a heaping spoonful of yogurt.
Millet with Berries in Season
Millet has very high mineral and trace element content. In particular it is rich in silica, the beauty mineral that gives lustrous shiny hair, soft skin, and strong bones and fingernails. Silica also strengthens connective tissue and benefits teeth. A serving of two tablespoons (50 grams) of millet provides the body with its daily need for iron. Double that and you get enough natural fluoride to protect and build healthy teeth. -Christel Gursche (Alive Magazine)
1 cup (250 ml) millet, rinsed in hot water
1 1/2 cups (375 ml) water
1/4 tsp (1 ml) sea salt
1 Tbsp (15 ml) almond butter
1 Tbsp (15 ml) honey
1 cup (250 ml) berries in season
1 cup (250 ml) cream, milk or soy milk
In a medium size pot, combine rinsed millet, water and salt. Bring to a rapid boil and let simmer for about 15 to 20 minutes at reduced heat. Millet should be tender but not overcooked. After ten minutes check millet and add more water if necessary. Mix your choice of milk with almond butter and honey, and pour into a pitcher. Spoon millet into four cereal bowls. Pour milk mixture over millet and top with berries in season. Serves four.
Swiss Chard Roll ups with Millet Stuffing
24 swiss chard leaves, rinsed with stems removed
2 1/2 cups (625 ml) water
1 organic vegetable bouillon cube
3 Tbsp (45 ml) extra virgin olive oil
Stuffing:
1 1/3 cups (330 ml) millet
2 cups (500 ml) water
2 organic vegetable bouillon cubes
1/2 cup (125 ml) chopped walnuts or pine nuts
1 medium size onion, finely diced
2 Tbsp (30 ml) extra virgin olive oil
2 free range eggs
3 Tbsp (45 ml) nutritional yeast
2 cups (500 ml) fresh herbs such as parsley, chive, lovage and chervil, finely chopped
1/2 cup (125 ml) hard cheese such as Gruyere or parmesan, finely grated
For the stuffing, combine water and bouillon cube. Add millet and bring to a rapid boil. Turn down heat and let simmer for ten minutes. Let cool. Sauté diced onions in a frying pan with one tablespoon of water. Mix millet with nuts, onion, olive oil, eggs, nutritional yeast and herbs. Season to taste with more herbal salt if desired. If you like your stuffing spicy, add a dash of hot pepper. Set aside.
To wrap, layer two chard leaves on top of each other and put one heaped tablespoon of stuffing in middle. Wrap leaves over filling and place in deep frying pan. Continue until all leaves are used up. Fill frying pan half an inch high with blanching broth. Lightly salt rolls, brush with three tablespoons of olive oil, cover pan and let simmer for twenty-five minutes. Open lid and sprinkle rolls with parmesan cheese. Cover again and let simmer for five to ten more minutes, until cheese is melted. Serve hot with a side of leafy greens or fresh tomatoes. Serves four to six.
Spinach Salad with Pine Nuts
Salad
1 bunch spinach, washed and sliced thin
1 red onion, cut into fine rings
4 tomatoes, sliced
2 Tbsp (30 ml) pine nuts, chopped
Dressing
4 Tbsp (60 ml) cold-pressed oil such as
flax-seed oil,
pumpkin-seed oil,
or extra-virgin olive oil
juice of 1 lime or 1/2 lemon
1/4 tsp (1 ml) herbal salt
Balsamic vinegar, Dijon mustard, and
soy sauce, to taste
Combine spinach, onion, and tomatoes in large salad bowl. In separate bowl, use a fork to whisk together oil, lime or lemon juice, and herbal salt. Add a touch of vinegar, mustard, and soy sauce so they taste in balance, without one flavor dominating. Season to taste with more herbal salt, if necessary. Pour dressing over salad and mix gently. Sprinkle pine nuts over salad and serve.
Lentil and Potato Salad
3 lb (1.5 kg) small white-skinned potatoes
4 cups (1 L) fresh spinach, chopped
4 Tbsp (60 ml) extra-virgin olive oil, divided
1 clove garlic, crushed
3/4 cup (180 ml) green onions, finely sliced
2 14 oz (400 g) cans lentils
1/2 cup (125 ml) parsley, chopped
1/2 tsp (2 ml) red chili flakes
3 Tbsp (45 ml) red or white wine vinegar
Salt and freshly ground black pepper, to taste
In a large pot over high heat, boil potatoes until tender, about 15 minutes. Drain and set aside to cool completely. Cut into 1/2-in (1-cm) cubes. Wash spinach. In a fry pan, heat 1 Tbsp (15 ml) of the olive oil; then add garlic and the chopped spinach. Toss spinach over high heat until it wilts, just a couple of minutes. In large serving bowl, mix together potatoes, spinach, and green onions. Add lentils and parsley. In a separate small bowl, whisk together chili flakes, vinegar, and remaining olive oil. Drizzle over salad, toss gently, and season to taste. Serves ten.
Cold Avocado Soup
Avocados can be very calorie dense, but they feature a good blend of fats. They feature monounsaturated oleic acid (also found in olive oil), which acts as an antioxidant to block the artery destroying actions of LDL cholesterol. They also are an excellent source of fiber, vitamin C, and minerals.
2 ripe Hass avocadoes (about 1 lb or 1/2 kg), peeled and pitted
1 small clove garlic, chopped
2 cups (500 ml) buttermilk (or soymilk mixed with 1 tsp or 5 ml lemon juice)
4 tsp (20 ml) fresh lime juice
1/4 tsp (2 ml) salt
Pinch of ground red pepper
1/2 cup (125 ml) fresh summer herbs (parsley, chives, basil), chopped and divided
Water
1/4 -1/2 Cup (60 to 125ml) Water (Optional)
Purée avocadoes in a food processor until smooth. Stir in buttermilk, lime juice, salt, red pepper, and 1/4 cup (60 ml) fresh herbs. Remove to bowl and refrigerate until cold. Mix, if necessary, with 1/4 to 1/2 cup (60 to 125 ml) water.
Taste and adjust seasonings. Ladle soup into chilled bowls and garnish with remaining herbs. Serves 4.
Chilled Yogurt and Cucumber Soup
This versatile recipe, depending on texture and seasonings, can also be used as a dipping sauce, salad dressing, or sauce. Mint, garlic, and dill are the traditional herbs in this classic dish, but feel free to experiment with your own fresh herbs, including basil or lemon thyme.
2 to 3 cucumbers
1 tsp (5 ml) salt
3 green onions
1 clove garlic
2 sprigs (about 1/3 cup or 75 ml) fresh mint
1 sprig (about 1/4 cup or 60 ml) fresh parsley
1 sprig (about 1/4 cup or 60 ml) fresh dill
2 cups (500 ml) plain unsweetened organic or soy yogurt
Peel cucumbers if skin is thick and remove seeds. Grate cucumber, sprinkle with salt, and let stand 10 minutes. Squeeze to remove liquid.
In a food processor, chop onions, garlic, and herbs with a little bit of the yogurt. Blend until onion and garlic are well chopped. Add cucumber and the rest of the yogurt. Blend until smooth.
Chill 30 minutes before serving.
Serves 4.
Hummus, Tomato and Olive Pasta Salad
11 ounces spelt or kamut pasta
10 ounces cherry tomatoes cut into quarters
1 large zucchini, grated
1/4 small onion, grated
3 ounces black olives, pitted and chopped
Hummus Dressing
4 tablespoons hummus
4 tablespoons plain yogurt
2 tablespoons olive oil
2 garlic cloves, finely chopped
2 teaspoons finely grated lemons, rind of
2 tablespoons chopped fresh parsley
12 servings
Wholesome Berry Crisp
You will enjoy this delicious, fruity dessert even more when you know it is made without refined sugar or flour! Recipe is from Light and Tasty’s June/July 2005 issue
1/3 cup honey
1/4 cup oil
2 cups quick oats
1/2 cup spelt flour
1/2 cup chopped nuts
2 tablespoons cornstarch
1 (12 ounce) can frozen apple juice concentrate, thawed, divided
1 teaspoon fresh lemon juice
3 cups halved fresh strawberries
2 cups fresh blueberries or blackberries
1 cup fresh raspberries
10 servings
|
August is all about enjoying those last full days of summer to the maximum. So why not get together with family and friends for a health filled picnic, potluck, or weekend at a campground or cottage. 