WINTER RECIPE BOX
Breakfast of the Gods and Goddesses
Maybe it is time to think outside the box. The breakfast box that is. Instead, start the day with a big salad.
This is no typical salad of iceberg lettuce and grated carrot. A couple slight modifications will make maximizing the nutrition of your breakfast salad easy. A simple change to your greens can give you a nutritional boost. Looseleaf lettuce is more nutritious than lettuce which grows in a tight head (think iceberg lettuce). The reason is due to the leaves exposure to sunlight. The leaves of looseleaf are exposed directly to sunlight making them more susceptible to UV rays. In order to protect themselves, the leaves produce more phytonutrients. By eating looseleaf lettuce, we absorb these nutrients, which in turn boosts our body's self-defense system. These phytonutrients protect us against UV rays, cancer, cardiovascular disease and chronic inflammation. Let plants help protect you.
The second minor change is in how you process the carrot. Believe it or not carrots are more nutritious when cooked. Additionally, if you cook them whole then cut them into rounds it also boosts their nutritional content.
This is no typical salad of iceberg lettuce and grated carrot. A couple slight modifications will make maximizing the nutrition of your breakfast salad easy. A simple change to your greens can give you a nutritional boost. Looseleaf lettuce is more nutritious than lettuce which grows in a tight head (think iceberg lettuce). The reason is due to the leaves exposure to sunlight. The leaves of looseleaf are exposed directly to sunlight making them more susceptible to UV rays. In order to protect themselves, the leaves produce more phytonutrients. By eating looseleaf lettuce, we absorb these nutrients, which in turn boosts our body's self-defense system. These phytonutrients protect us against UV rays, cancer, cardiovascular disease and chronic inflammation. Let plants help protect you.
The second minor change is in how you process the carrot. Believe it or not carrots are more nutritious when cooked. Additionally, if you cook them whole then cut them into rounds it also boosts their nutritional content.
Snowed-in Bean Bake
Bake this casserole to add extra warmth to your home when it's scary cold out.
Safari Stew
Check it out today!
How Do You Peel Sunshine Stew
How do you peel sunshine? By eating this stew that's how!
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
It's Bean Too Long
"We spend more per capita on health care than the Chinese spend, per capita, on everything." (Overtreated by Shannon Brownlee)
Spend less money on "health care" and more on the fuel you put in your body.
Spend less money on "health care" and more on the fuel you put in your body.
Right on the Button
This soup is packed with cancer-fighting foods (garlic, white button mushrooms, red onion) and antioxidants to battle against free-radical damage. Strive to eat enough antioxidant-rich foods to exceed the minimum daily requirement of 8-11,000 antioxidant units each day. Antioxidant Content of 3139 Foods by Dr. Greger.
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.
Knock Your Socks Off Kale Soup
Not only is kale packed with beneficial antioxidants, it has been found to increase good cholesterol (HDL) levels (Smoking Versus Kale Juice), and boost your body’s ability to produce antibodies which might help to enhance your fight against viruses and toxins. Kale and the Immune System
A great way to increase your uptake of nutrients without added calories is with spices. The addition of nutmeg allows you to get nutritional benefits with virtually zero calories (6.5 calories in ½ tsp).
A great way to increase your uptake of nutrients without added calories is with spices. The addition of nutmeg allows you to get nutritional benefits with virtually zero calories (6.5 calories in ½ tsp).
Curry Up and Squash Bad Eating
Decide to eat healthier starting today. Consider it a priceless holiday present to yourself.
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.
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.
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.
Hot Chocolate
Date sugar is the only sugar made from a whole plant food – pulverized dates – which means, in addition to having the most antioxidants of any sugar, it also contains fiber (The Healthiest Sweetener). Use it to both sweeten as well as thicken this nutritious and warming beverage.
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
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.
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
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
This recipe just so happens to include 3 of the top cancer-preventing vegetables in addition to a cruciferous vegetable. Can you name them?
_____________________________________________
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
This recipe just so happens to include 3 of the top cancer-preventing vegetables in addition to a cruciferous vegetable. Can you name them?
_____________________________________________
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/)
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