AUTUMN RECIPE BOX
Not-So-Lowly-Lentil Soup
Black beans may be the most antioxidant-rich bean (The Best Bean) but when looking at protein, iron, zinc, and folate content, lentils beat black beans. Select red lentils as they contain the most antioxidants compared to green and French varieties. The Healthiest Lentil
Wannabe Pumpkin Pie Filling
Enjoy the taste of pumpkin pie, minus the baking, fat, and calories of your standard pie plus the benefits of flaxseed meal. Flaxseeds and Breast Cancer Survival: Clinical Evidence
You Make My Heart Skip a Beet
A Harvard study of 100,000 men and women eating a low-carbohydrate diet concluded that adhering to such a diet was associated with higher cardiovascular disease mortality, higher cancer mortality, and higher all-cause mortality. Plant-based Atkins Diet
Keep your heart healthy and live a longer, healthier life by eating complex carbohydrates (whole grains, root vegetables, legumes, and potatoes). Incorporating quality carbohydrates into your diet is made easy with this simple recipe which includes a delicious carbohydrate-rich food; sweet potatoes. Serve this dish over your favorite whole grain.
Keep your heart healthy and live a longer, healthier life by eating complex carbohydrates (whole grains, root vegetables, legumes, and potatoes). Incorporating quality carbohydrates into your diet is made easy with this simple recipe which includes a delicious carbohydrate-rich food; sweet potatoes. Serve this dish over your favorite whole grain.
Not Your Mother's Stuffing
Of the mushrooms tested, stuffing aka large button mushrooms were found to be the best at breast cancer prevention. Breast Cancer Prevention: Which Mushroom is Best?
Road Trip Winnebago Soup
It took only 3 servings of cruciferous vegetables a week to reduce a man’s risk of prostate cancer by 41% compared to a 33% reduction seen with 28 servings a week of non-cruciferous vegetables.1 Looking at the power of antioxidants might provide some insight.
The phytochemicals in cruciferous vegetables enable the body’s own antioxidant control system. The antioxidants found in most produce fight against free radicals for a few hours. Whereas, the unique compounds found in cruciferous vegetables are cycled over and over in the body battling free radicals for 3-5 days after consumption.2
Members of the cruciferous (kale, Brussels sprouts, cabbage, broccoli) and allium (onions, leeks) families are among the top cancer-fighters and garlic is the number one anticancer vegetable.3
The recipe below just so happens to include 3 of the top cancer-preventing vegetables in addition to a cruciferous vegetable. Can you name them?
For other recipes teeming with cruciferous vegetables check out Corn, Beets, and Collards, Antioxidant Coleslaw, and Knock Your Socks Off Kale Soup.
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1 Fuhrman, J. (2013) The end of diabetes: The eat to live plan to prevent and reverse diabetes. New York, NY.
2 Ibid.
3 NutritionFacts. (Director). (2010). #1 anticancer vegetable [DVD]. DrGreger.(http://nutritionfacts.org/video/1-anticancer-vegetable/)
The phytochemicals in cruciferous vegetables enable the body’s own antioxidant control system. The antioxidants found in most produce fight against free radicals for a few hours. Whereas, the unique compounds found in cruciferous vegetables are cycled over and over in the body battling free radicals for 3-5 days after consumption.2
Members of the cruciferous (kale, Brussels sprouts, cabbage, broccoli) and allium (onions, leeks) families are among the top cancer-fighters and garlic is the number one anticancer vegetable.3
The recipe below just so happens to include 3 of the top cancer-preventing vegetables in addition to a cruciferous vegetable. Can you name them?
For other recipes teeming with cruciferous vegetables check out Corn, Beets, and Collards, Antioxidant Coleslaw, and Knock Your Socks Off Kale Soup.
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1 Fuhrman, J. (2013) The end of diabetes: The eat to live plan to prevent and reverse diabetes. New York, NY.
2 Ibid.
3 NutritionFacts. (Director). (2010). #1 anticancer vegetable [DVD]. DrGreger.(http://nutritionfacts.org/video/1-anticancer-vegetable/)
Longevity Stew
Of all foods, nuts have been found to be most linked to long life (What Women Should Eat to Live Longer). We also now have convincing evidence we can eat nuts (Nuts and Obesity: The Weight of Evidence) and nut butters (Testing the Pistachio Principle) without fear of weight gain.
Contrast this to one of the largest nutrition studies ever, which included hundreds of thousands of men and women across 10 countries. The study found total meat consumption to have a significant association with weight gain in men and women, and the connection remained after controlling for calories. Meat and Weight Gain in the PANACEA Study
Contrast this to one of the largest nutrition studies ever, which included hundreds of thousands of men and women across 10 countries. The study found total meat consumption to have a significant association with weight gain in men and women, and the connection remained after controlling for calories. Meat and Weight Gain in the PANACEA Study
Apple Chili
A tasty way to incorporate the bean with the most antioxidants (The Best Bean) and the apple highest in antioxidants; at least it was until this newest study. The Healthiest Apple
Roasted Root Vegetable Chili
Pinto beans might not have the antioxidant power of black beans (The Best Bean) but pinto bean consumption has been associated with reduced heart disease risk. Beans, Beans, Good For Your Heart by Dr. Greger of nutritionfacts.org
Apple of My Heartbeet Chili
Just as not getting enough iron can be dangerous, so can ingesting too much.
High levels of iron in the blood have been found to affect people’s cognitive abilities and the buildup of iron in the body can eventually lead to heart disease, diabetes, liver damage, and arthritis. Iron’s role in damaging brain cells can be attributed to its ability to ignite the production of free radicals. Free radicals are destructive oxygen molecules that can harm your brain cells in addition to accelerate aging.1
There are two types of iron: heme iron and nonheme iron. The beauty of nonheme iron (present in green vegetables and beans) is the body is able to regulate how much it takes in by making the iron more or less absorbable depending on your body’s needs. Alternatively, your body has a more difficult time controlling the amount of heme iron (found in meat) it absorbs.2
Check your multivitamin for high doses of iron and get your iron the best way you can; by incorporating beans and greens in your diet and allowing your body to decide whether or not it needs iron.
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1 Barnard, N. (2013) Power foods for the brain: An effective 3-step plan to protect your mind and strengthen your memory. New York, NY.
2 Ibid.
High levels of iron in the blood have been found to affect people’s cognitive abilities and the buildup of iron in the body can eventually lead to heart disease, diabetes, liver damage, and arthritis. Iron’s role in damaging brain cells can be attributed to its ability to ignite the production of free radicals. Free radicals are destructive oxygen molecules that can harm your brain cells in addition to accelerate aging.1
There are two types of iron: heme iron and nonheme iron. The beauty of nonheme iron (present in green vegetables and beans) is the body is able to regulate how much it takes in by making the iron more or less absorbable depending on your body’s needs. Alternatively, your body has a more difficult time controlling the amount of heme iron (found in meat) it absorbs.2
Check your multivitamin for high doses of iron and get your iron the best way you can; by incorporating beans and greens in your diet and allowing your body to decide whether or not it needs iron.
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1 Barnard, N. (2013) Power foods for the brain: An effective 3-step plan to protect your mind and strengthen your memory. New York, NY.
2 Ibid.
Make Someone Fall in Love with Your Cooking Soup
If you thought only brightly colored berries offered superior antioxidant content, think again. When the per serving antioxidant content of 300 foods were ranked, a single pear had the 7th highest amount of antioxidants, putting it four places above a ½ cup serving of blueberries, and three places above a pomegranate (Antioxidant Content of 300 Foods). Enjoy antioxidant-rich pears and cinnamon (ranked 4th place) in this delicious soup.
Curry Up and Squash Bad Eating
Decide to eat healthier starting today. Consider it a priceless holiday present to yourself.
Heartfall Harvest Stew
A simple trick to get kids to eat healthier at home is to set the example with healthy eating habits. Tricks to Get Kids to Eat Healthier at Home
What are some tricks to get adults to eat healthier? Allow your food perceptions to change and incorporate pureed vegetables into dishes. Tricks to Get Adults to Eat Healthier
Try this stew pureed for a delicious, thick and rich bowl.
What are some tricks to get adults to eat healthier? Allow your food perceptions to change and incorporate pureed vegetables into dishes. Tricks to Get Adults to Eat Healthier
Try this stew pureed for a delicious, thick and rich bowl.
Farewell, Squash Your Tears Soup
We already know red onions have more antioxidants than yellow or white onions. Yet some red onions are mild and have fewer antioxidants compared to the “hot” red onions. The mild onions can be recognized by their wide and flat shape. The red onions highest in antioxidants are those which are round or oblong. These so-called hot varieties are the ones that bring tears to your eyes. You can tell you’ve made a nutritionally sound decision when you are struggling to see through a veil of tears.
Peas Chick It Out
The health benefits of tomatoes increase as you cook them. The heat makes the nutrients and lycopene more bioavailable and thus easier for our bodies to absorb. Cooking tomatoes for 30 minutes doubles their lycopene content. Processed tomatoes (in the form of paste or sauce) have the highest level of lycopene. Tomato paste can have up to ten times the amount of lycopene in raw tomatoes.1
In a tomato, the lycopene acts as a barrier against UV rays. We are afforded the same protection when consuming foods rich in lycopene. The amount of lycopene also varies from tomato to tomato. Maximize lycopene and antioxidants by selecting small, deep red tomatoes over large yellow gold, or green tomatoes.2
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1 Robinson, J. (2013) Eating on the wild side: the missing link to optimum health. New York, NY.
2 Ibid.
In a tomato, the lycopene acts as a barrier against UV rays. We are afforded the same protection when consuming foods rich in lycopene. The amount of lycopene also varies from tomato to tomato. Maximize lycopene and antioxidants by selecting small, deep red tomatoes over large yellow gold, or green tomatoes.2
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1 Robinson, J. (2013) Eating on the wild side: the missing link to optimum health. New York, NY.
2 Ibid.
Potleek Soup
These graphs show the ability of vegetable extracts to suppress tumor growth in eight different cancer types. The vegetables at the bottom of each graph represent those vegetables best at suppressing cancer growth. Even though garlic is the number one anticancer vegetable, other vegetables from the allium family (onions and leeks) are also powerful cancer-fighters. In fact, leeks are number one against kidney cancer. For even more cancer-fighting power serve this soup with some cruciferous vegetables such as steamed Brussels sprouts or kale. For a more thorough explanation, check out Dr. Greger’s short video: #1 Anticancer Vegetable
Pumpkin Patch Pudding
Bring this tasty and easier to make alternative to pumpkin pie to your next holiday party and wow everyone with the deliciousness of this nutrient-dense and zero-fat dessert.