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RECIPES FOR ANY TIME OF YEAR

Leave the Cow Out to Pasture Chocolate Milk

The consumption of three portions of whole grains a day appears as powerful as high blood pressure medications in alleviating hypertension.  Whole Grains May Work as Well as Drugs

Get some whole grains with this healthy, cold beverage even kids will enjoy.
 

Tidy Joes

Red rice has 10 times more antioxidants than brown rice (Brown Rice vs. Black Rice) and regardless of whether you cook with red, black, or brown rice they all have more antioxidants than white rice. Enjoy both the healthiest lentil (The Healthiest Lentil) and healthiest rice with my nutrient-packed version of sloppy joes.

Buckwild Black Bean Burger

Simple yet buckwild take on the veggie burger.

Business in the Front, Party in the Back Millet Stew

Can you distinguish between feelings of “real” hunger versus “toxic” hunger?

Symptoms of Toxic Hunger
  • growling stomach
  • irritability
  • weakness
  • stomach cramping
  • lightheadedness
  • esophageal spasms
  • headaches1

Alternatively, real hunger is not felt in the stomach or head and has three primary characteristics:
  • a sensation in the throat
  • increased salivation
  • a dramatically-heightened taste sensation2

Get back in touch with real hunger by waiting out the symptoms of toxic hunger. Eating when experiencing real hunger allows you to take in only the calories your body requires thus preventing overeating.

To help battle toxic hunger Dr. Joel Fuhrman recommends eating adzuki beans and cacao powder.  5 Foods to Fight Toxic Hunger, Pt. 1 The Doctor Oz Show  Beans have also been shown to help regulate blood sugar levels hours and even the day following consumption.  Beans and the Second Meal Effect

Read more about real and toxic hunger in Dr. Joel Fuhrman's books Eat for Health and Eat to Live. 
_____________________________
1Fuhrman, J. 2008. Eat for health: Lose weight, keep it off, look younger, live longer, Vol 1, Gift of Health Press.
2 Ibid


No More -itus Rice

Medical research has revealed that vegetable-based and vegan diets offer effective treatment against autoimmune diseases such as lupus and rheumatoid arthritis. It is believed additional potential for recovery can be achieved with the addition of foods rich in immune-supporting micronutrients.1

Of particular importance are green cruciferous vegetables (collards, kale, cabbage, Brussels sprouts, broccoli, etc.) as the key to boosting an impaired immune system is a diet high in micronutrients and antioxidants. Which plants contain the most micronutrients per calorie? Green vegetables, specifically green leafy vegetables, have the highest nutrient density.2

Mushrooms may also be helpful against autoimmune diseases. The anti-inflammatory and immune-regulating characteristics of mushroom phytochemicals might also help fight autoimmune diseases.3 This bulked-up version of rice includes both green leafy vegetables and mushrooms.
____________________________
1Fuhrman, J. (2011) Super immunity: The essential nutrition guide for boosting your body's defenses to live longer, stronger, and disease free. New York, NY.
2 Ibid
3 Ibid


Allium vs. Predator

Allium vegetables (leeks, scallions, onions, garlic, shallots, etc.) were not only among the greatest defenses against a handful of cancers they were also prized for their health-promoting and antibacterial properties. A shortage of onions used to be considered a military emergency. When Ulysses S. Grant's troop ran out of alliums, he sent an urgent telegram declaring “I will not move my army without onions!” Three railroad cars of onions were delivered in a few days.

Another vegetable of the allium family, garlic, was the number one vegetable against select cancers. Garlic is most nutritious in its raw form. In order to the reap all the benefits of raw garlic, mince it and allow it to sit for 10 minutes before cooking. The mincing/crushing/slicing triggers the creation of allicin, garlic's most active ingredient.

Split the Difference Beet Stew

Beets are full of fiber, folate, and potassium. They have fifty times more antioxidants than orange carrots, and nine times more than an average tomato. Most red-colored produce are red because of either anthocyanins (think blueberries) or lycopene (think tomatoes). The red hue in beets, however, is from the phytonutrient, betalain.1 

Used to eating green split peas? Well, the yellow version has six times more antioxidants than the more common green peas.2 For fun and variety, also try the recipe with one cup of each.
_________________________
1 Robinson, J. (2013) Eating on the wild side: the missing link to optimum health. New York, NY.
2 Ibid.


Hashing It Out

If you could only eat one food the rest of your life better make it potatoes. Potatoes contain all the vitamins and minerals your body needs, meaning you could survive on an all potato diet.  See All Potato Diet  The garlic and onions in the recipe add cancer-fighting power (see #1 Anticancer Vegetable), the spices provide antioxidants (see Antioxidants in a Pinch), and the beans contribute molybdenum, folate, fiber (nearly 15 grams per cup) and protein (also 15 grams) in addition to reducing blood pressure, inflammation, and lowering body weight. Make this for breakfast, lunch, or dinner or enjoy as a healthy snack.

Get Well Soon Tomato Soup

Overcome illness and boost your immune system with this simple tomato soup. 

Bonus: Quick and easy enough to make that a healthy significant other could cook it for you. 

Even though the soup contains only a few basic ingredients, it is still loaded with antioxidants. Marjoram (of the oregano family) has more than twice as much antioxidant power than oregano but both marjoram and oregano top the antioxidant charts.  Antioxidants in a Pinch

Antioxidant Coleslaw

When antioxidants per dollar were calculated (Superfood Bargains), purple cabbage was the cheapest way to maximize your daily antioxidant intake. What better way to increase your consumption of purple cabbage than with this simple-to-make snack.

Sticks to Your Ribs Rather than Your Buns Cinnabun

This dish is a better bet for breakfast because it is sweetened with the only sugar from a whole food (The Healthiest Sweetener), loaded with antioxidants (Antioxidants in a Pinch) and ginger just might reduce radiation damage.  Reducing Radiation Damage with Ginger and Lemon Balm

If that is not convincing enough it is also virtually fat and cholesterol free and did I mention delicious.

Handle With Care Bowl

Modify your breakfast to increase life expectancy.  The Best Nut

 Tasty enough to be enjoyed daily.

Berry Berry Good Karma Bowl

This delicious breakfast bowl makes it easy to get your daily 2 tablespoons of ground flaxseeds which provide the healthiest source of Omega-3 fatty acids. Additionally, flaxseeds provide the highest content of lignans, phytonutrients which seem to help in both breast cancer prevention and survival (see Breast Cancer Survival and Lignan Intake), of any food, and are a great source of iron, zinc, copper, calcium, protein, potassium, magnesium, folate, soluble fiber (which can lower cholesterol and triglycerides), and boron (a trace mineral key for optimum bone health).  Just the Flax, Ma'am 

Wish You to Get Well Bowl

Berries other than strawberries may have more antioxidants (can you guess which one has the most?) but a groundbreaking new study pitted strawberries against esophageal cancer.  The result?  “The progression of disease was reversed in 80% of the high dose strawberry treatment [1-2 ounces a day of freeze-dried strawberries].  By the end of the study half of those on the high dose of strawberries walked away disease free.” See Strawberries Versus Esophageal Cancer  In fact, of all fruits strawberries have the highest Aggregate Nutrient Density Index (ANDI) score.  See ANDI Food Scores    

It is important to buy organic.  A test of organic strawberries versus conventional found organic berries did a superior job of blocking human cancer cell growth.  See Cancer Fighting Berries  Additionally, conventional strawberries were found to have the residues of 54 different pesticides (see What's On My Food: Pesticides on Strawberries) and jumped to the 2nd most contaminated food from last year’s spot of fifth.  Check out the 2014 list of foods to buy organic: EWG's Shopper's Guide to Pesticides in Produce 

Strawberries not your favorite?  Black raspberries may result in “complete clinical regression of precancerous oral lesions.” Black Raspberries Versus Oral Cancer

What about cranberries?  They were found to be the best at suppressing cancer cell growth in vitro.  Lemons came in second.  Which Fruit Fights Cancer Better?

Blueberries?  They were shown to improve memory.  Improving Memory Through Diet 

Conclusion:  The power of berries is amazing!

Happiness By Chocolate

I created this recipe a few years back and it satisfies my daily chocolate fix. So delicious yet so simple. Not to mention a single tablespoon of cocoa powder was ranked as the 12th highest antioxidant-rich food.  Antioxidant Content of 300 Foods

Even tastier alternative: add a spoon of fresh ground peanut butter for a fast and delicious homemade peanut butter cup.

Grassless Yard Brownies

Use this guilt-free, nutritious, and delicious dessert to incorporate the bean with the most antioxidants (see The Best Bean) and the healthiest chocolate fix (see Healthiest Chocolate Fix)  into your diet.

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