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Good Mood Orange Foods: 8 Pumpkin Breakfasts

Eating more rainbow foods boosts mental fitness and brain health. Each color is caused by specific phytochemicals phytochemicals (natural chemical compounds) that

Orange and yellow fruits and vegetables are rich in vitamin C and carotenoids. There are more than 600 different types of carotenoids! These beneficial nutrients can

  • protect you from disease and enhance your immune system
  • some carotenoids convert to vitamin A in your body
  • Vitamin A helps promote healthy vision, cell growth and is essential nutrient for your brain health. It  facilitates neuroplasticity – your brain’s ability to build new neurons and create new connections
[su_expanding_quote_book alignment=”full” source_author=”Drew Ramsey, MD” source_title=”Eat to Beat Depression and Anxiety” full_quote=”Eating rainbow fruits and vegetables is a great way to not only get important phytochemicals, but also fiber for the good bugs in your gut to thrive on. Flavonoids are responsible for the bright colors of these foods – and you can only get these health-promoting molecules in the plants you eat. Orange options get their sunny color from carotenoids, which convert into brain-boosting vitamin A.” short_quote=”Orange plant foods get their sunny color from carotenoids, which convert into brain-boosting vitamin A.”]

An easy way to eat more good mood orange foods is to put pumpkin into your breakfast.  Here are 8 of my favorite pumpkin breakfast recipes because they are delicious and nutrient dense. All can be made with canned pumpkin puree (not pie filling) – a great time saver. These recipes are good sources of:

  • healthy fats from nature
  • carbs from vegetables and fruit
  • Vitamins, minerals, and phytochemicals
  • Fiber
  • spices

Boost the protein content by enjoying with Greek yogurt or kefir, or having hard boiled eggs or breakfast sausage on the side with the baked oatmeal and pancakes.

Pumpkin Pie Smoothie Bowl – Hummusapien

I add plain Greek yogurt or kefir for protein, and 1 tablespoon of flax or hemp seeds.

Skinny Pumpkin Granola – Minimalist Baker

Granola is a staple in my kitchen. I always make a double batch, usually a variation of CMF Granola, but this caught my attention for the additional nutrients: flaxseeds and the combination of oats and quinoa. It’s delicious, nutritious!

Enjoy granola over a plain-Greek yogurt, with a tablespoon of hempseed/ground flaxseed and tossed with seasonal fruit.

Pumpkin Pie Chia Pudding – Eat the Gains

This makes a marvelous breakfast parfait – simply layer chia pudding with plain Greek yogurt  or granola, or both!

OR add 1/4 cup of cooked quinoa to the chia pudding for more nutrient density. Add more milk of choice to desired texture.

Pumpkin Pie Overnight Oats – My Whole Life

A favorite because I can make it ahead. I always multiply by 4 and put in mason jars so breakfast is easy.

Toppings:

  • Chopped nuts (pecans or walnuts usually)
  • Dried cranberries
  • Fresh, chopped pear on occasion

Make Ahead Pumpkin Spice Oatmeal – Kiwi and Bean

When the temperature drops and calls for hot breakfast, this is a delicious, nutritious option that you can make ahead. I love the option of millet as an extra grain. Replace with quinoa or buckwheat – I cook the additional grain with the oatmeal rather than toasting to put it on top.

Top with

  • Ground flaxeed or hempseed
  • Granola
  • Chopped nuts
  • Dried cranberries

Double (or triple depending on your family size)

Creamy Pumpkin Quinoa Breakfast – Cotter Crunch

In winter months I alternate between hot oatmeal breakfasts and this type of quinoa breakfast. Make the night before and warm up individual portions the morning as needed. Add a dollop of plain Greek yogurt and sprinkle with granola for texture contrast.

Pumpkin Baked Oatmeal – Joy of Sunshine

Use old-fashioned oats. I really like the apple sauce in this and reduce maple syrup by half. Make it the night before. Keep the cream cheese separate. Warm up in the morning and top with some of the cream cheese.

It also freezes nicely in individual portions. Makes a great after school snack.

Pumpkin Quinoa Pancakes – Simply Quinoa

Pancakes are always popular at our house, so I’ve searched out more nutrient-dense options. These are hearty and filling. As always, make a double (or triple batch) and freeze for later in the week. In general I make sausage too. They freeze well.

Top with:

What to Do?

  1. Make a double batch of the pumpkin granola as a staple for the month
  2. Choose either chia pudding or overnight oats and make enough to have a couple times throughout the week
  3. OR instead of cold chip pudding/overnight oats, make oatmeal one week and quinoa the next
  4. Make pancakes or muffins on the weekend. Double batch to have throughout the week.

Voila! You have a whole week of breakfast.

Originally published November 2021

Good Mood Rainbow Foods

What colors are on your plate? How many colors from nature do you eat each day?

Rainbow vegetables and fruits are powerful brain foods. They provide the micronutrients necessary for your physical and mental health:

Rich in powerful antioxidant, anti-inflammatory, and DNA-enhancing properties, they fuel your brain, provide essential nutrients and reduce inflammation. There is a strong link between inflammation, mood, and mental health.

Loaded with fiber, these foods also feed the good bacteria in your gut.  The trillions of bacteria in your gut influence your mood, brain functions and mental health. Rainbow foods are good mood foods.

[su_expanding_quote_book alignment=”full” source_author=”Drew Ramsey, MD” source_title=”Eat to Beat Depression and Anxiety” full_quote=”Mother Nature created a world full of brightly colored fruits and vegetables – all with their own unique phytonutrients to promote health. These rainbows – sometimes referred to as “brainbows” – are chockful of fiber and phytonutrients. Flavonoids are responsible for the bright colors. Purple foods like eggplant and berries, boast phytochemicals called anthocyanins, which have amazing anti-inflammatory properties. Orange options like carrots and sweet potatoes, get their sunny color from, which convert into brain-boosting vitamin A. Reds – from strawberries to tomatoes – signal lycopene, an antioxidant dynamo.” short_quote=”Mother Nature created a world full of brightly colored vegetables, all with their own unique phytonutrients to promote health”]

Here is a quick list of rainbow foods, and reasons to eat them. How many of these foods do you eat?

Greens are SO nutrient-dense, I’ve written about them separately — Good Mood Leafy Greens. and 10 Ways to Boost Your Mood with Leafy Greens. Aim to eat greens every day.

 

Colors Foods Benefits
Red Beets

Cherries / Cranberries

Kidney beans

Red apples and pears

Red bell peppers

Red cabbage

Strawberries/Raspberries

Red potatoes

Red quinoa

Radicchio

Watermelon

 Improves memory and mood

Decrease brain fog

Improves digestion

Improves heart health

Lowers blood pressure
Orange Carrots

Oranges

Peaches /apricots

Cantaloupe

Mango

Papaya

Butternut squash

Sweet potatoes

 Improves digestion

Boosts immunity

Helps cells communicate

Prevents cellular damage

Improves better cognitive performance reduces risk of cognitive decline
Purple Blueberries / Blackberries

Elderberries

Eggplant

Plums

Purple grapes

Purple carrots

Purple cabbage

Purple potatoes

Black quinoa

Black beans

 Improves memory

Improves circulation

Boosts brain activity

Boosts immunity

Improves digestion

Blood sugar regulation
White Onions / garlic

Cauliflower

Turnips

Jicama

Bananas

Peaches

Parsnips

Mushrooms

Rutabagas

White radishes

White beans

 Reduces blood pressure

Boosts immunity

Helps new cell growth

Improves blood circulation

Helps detoxification

Protects cells

What to Do?

Which fruits and veggies do you regularly eat?  What can you add to build a rainbow in your meals?

  • Identify opportunities to make small, positive changes.
  • Find ways to build a rainbow in every meal.
  • Expand your palate and maximize the range of nutrients that are beneficial to your brain.
  • Eat for pleasure. Eat for life!

Here are a couple of ways to put more colors on your plate:

Bean Salads

Potato Salads

Grain Bowls – Wholefully

Sheet Pan Dinners – Cooking Classy

Sheet Pan Dinners

[su_expanding_quote_book alignment=”full” source_author=”Leslie Korn” source_title=”Nutrition Essentials for Mental Health” full_quote=”Eat all the colors of the “brainbow”. Eat whole, nutrient-dense foods from the whole color spectrum to obtain your nutrients. Preparing fresh food is an act of self-nourishment, emotionally as well as physically. The stressors of modern-day life cause us to dissociate from the simple, self-care rituals that invigorate us. Food gathering, preparation, and sharing is a ritual that when done well, leads is into a parasympathetic state of relaxation and provides the endorphin rush of attachment and connection.” short_quote=”Eat whole, nutrient-dense foods from the whole color spectrum to obtain your nutrients.”]

Next Steps

  • Aim for at least 3 – 4 colors on your plate each meal
  • List the fruits and veggies you regularly eat
  • Try 1 new veggie each week
  • Find new ways with a veggie you love
    • Breakfast smoothie
    • Grain bowl
    • Roasted, pureed, shredded
  • Share! Let me know how it goes. I’d love to cheer you on 😊

Updated from August 2021 post.

10 Ways to Improve your Digestion and Brain Health with Leafy Greens

Leafy greens give you the most nutrients per calorie. Rich sources of fiber, vitamins C and A , B3, magnesium, potassium, calcium, iron and vital phytochemicals  (natural plant compounds with antioxidant, anti-inflammatory properties), these plant foods boost your mood, brain health and immune system. Make greens part of your meals. Choose the ones you most enjoy. Discover new leafy greens and cruciferous vegetables (broccoli, cauliflower, Brussels sprouts). Find the ways that work best for you.

[su_expanding_quote_book alignment=”right” source_author=”Leslie Korn, MD” source_title=”Nutrition Essentials for Mental Health” full_quote=”Green plants are rich in chlorophyll, the green color of plants that helps to clean and build blood. It inhibits bacterial growth, yeasts and fungi in the digestive tract, purifying the body of toxins. It is anti-inflammatory and helps to renew cells and support healthy gut bacteria. It is an energizing food important to people with fatigue-related conditions, depression and IBS (inflammatory bowel syndrome” short_quote=”It is an energizing food important to people with fatigue-related conditions, depression and inflammatory bowel syndrome”]

Salads: Add rainbow vegetables and use leafy varieties to keep salads tempting – arugula, spinach, bok choy, kale and different lettuces

Coleslaws– Use different cabbages, add colored veggies, herbs, nuts and seeds

Cruciferous Salads – Go beyond cabbage, use any cruciferous, add any thinly sliced, or grated vegetable – carrot and beets to from fennel and jicama and more. Skip the mayo and use a tangy vinegar-based dressing

Breakfast Smoothies – always add protein, and health fat (nut butter, flaxseed, chia seed, kefir or milk of choice)

Egg Casseroles, breakfast tacos and omelets

Roasted vegetables – Use cruciferous vegetables with sweet potato and other root vegetables.

  • Add chopped herbs before roasting – rosemary, sage, thyme
  • Or after roasting – basil, cilantro, mint, parsley

Chicken and Veggie Sheet Pan Dinner

Add to grain bowls and pasta dishes – leafy greens, herbs, chopped or grated broccoli/cauliflower

Add leafy greens – such as spinach, kale, Swiss chard –  to soups, chilies, stews the last few minutes of cooking.

Or serve with chopped herbs (such as cilantro, parsley) on top

Make Pesto

  • Roast on fish, or chicken
  • Spread on breakfast toast, or rice cakes for a snack
  • Use as a sandwich spread or veggie dip
  • Toss with pasta, or grain bowls
  • Add to salads

Use in lunch wraps with hummus, pesto,  leafy greens and leftovers

Use the Swiss chard or collard greens as the lunch wrap. Spread hummus, Greek yogurt or pesto and add leftovers. Or shredded veggies like carrot or beet and chopped nuts or seeds.

[su_expanding_quote_book alignment=”full” source_author=”Elson M. Haas MD” source_title=”Staying Healthy with Nutrition” full_quote=”Chard is about one-third protein and a good fiber food. Collards are among the richer sources of Vitamin A, folic acid and vitamin C are strong. Minerals calcium, potassium, iron and zine are plentiful as are multiple phytochemicals.” short_quote=”Chard is about one-third protein and a good fiber food”]

 

Updated from original post published October 2021

8 ways to Boost Your Immune System and Mood with Leafy Greens

Did you know that eating leafy greens almost every day may be one of the most powerful steps you can take for your mental and physical health? They give you optimal amounts of immune-protective micronutrients

[su_expanding_quote_book alignment=”right” source_author=”Michael Greger, MD” source_title=”How to Not Die ” full_quote=”Greens truly are the healthiest foods on the planet. You simply can’t do better in terms of nutrition per calorie. Explore, innovate, taste test, play and teach you palate to enjoy them. Whether you sneak them into a refreshing smoothie, incorporate them into sauces and dressings, use them as a base for main dishes, or eat them straight in a big, vibrant salad – just do it. Your body will thank you for every bite of green you take.” short_quote=”Greens truly are the healthiest foods on the planet. You simply can’t do better in terms of nutrition per calorie…”]

Cruciferous Vegetables are in the same high-nutrient leafy greens category.  Named for their flowers with four equally spaced petals in the shape of a cross, cruciferous vegetables include:

  • Boh choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Collards
  • Kale
  • Kohlrabi
  • Mustard greens
  • Turnip greens
  • Watercress
[su_expanding_quote_book alignment=”right” source_author=”Rebecca Katz” source_title=”The Healthy Mind Cookbook” full_quote=”Broccoli has B vitamins in abundance which is linked with better mental functioning, and as we get older, the prevention of dementia. Cabbages are especially powerful brain foods. Red cabbages  have antioxidant phytochemicals that protect neurons from damage caused by oxidative stress. Cauliflower is a great source of vitamin C which is good not only for overall health of your brain, but may elevate your mood. Kale is packed with 45 different varieties of antioxidant phytochemicals and mood-elevating vitamin C. ” short_quote=”Broccoli has B vitamins in abundance…”]

Our bodies are programmed to fight off infection and cancer. Green and cruciferous vegetables help our immune system to protect us from disease.  Over 120 of phytochemicals (natural plant chemicals) have been identified that have strong immune-boosting effects:

  • anti-inflammatory and antioxidant
  • detoxify and remove carcinogenic compounds
  • heighten the immune system’s resistance to viral infraction
  • work together to enhance defenses against bacterial infection
  • give each cell its own protective shield so destructive toxins cannot do damage
[su_expanding_quote_book alignment=”right” source_author=”Leslie Korn, MD” source_title=”Nutrition Essentials for Mental Health” full_quote=”Green plants are rich in chlorophyll, the green color of plants that helps to clean and build blood. It inhibits bacterial growth, yeasts and fungi in the digestive tract, purifying the body of toxins. It is anti-inflammatory and helps to renew cells and support healthy gut bacteria. It is an energizing food important to people with fatigue-related conditions, depression and IBS (inflammatory bowel syndrome” short_quote=”Green plants are rich in chlorophyll. It is an energizing food important to people with fatigue-related conditions, depression and inflammatory bowel syndrome”]

What to Do?

  • Blend greens into breakfast smoothies (spinach, mint, basil, kale…)
  • Add them to breakfast tacos, omelets, egg casseroles
  • Use variety to keep salads tempting: leaf salads using spinach, arugula, kale and different lettuces
  • Add grated cruciferous to leafy salads or grains
  • Put to soups, chilies, stews
  • Mix in cruciferous vegetables with sweet potato, any potato, any roasted other root vegetables
  • Drizzle with extra-virgin olive oil and crushed garlic to toss with grains or whole-wheat pasta
  • Make pesto to spread on fish, chicken, use as a sandwich spread, toss with grains and pasta, add to salads
  • Make Coleslaws– Go beyond cabbage, use any cruciferous, add any thinly sliced, or grated vegetable – carrot and beets to from fennel and jicama and more. Skip the mayo and use a tangy vinegar-based dressing

Call to Action: Try a leafy green each week you have not eaten before. Which one will do you choose this week?

  • Arugula
  • Beet greens (cut thin like for coleslaw, add to salads or stir-fry)
  • Collard greens (use as a wrap instead or tortilla or as with beet greens)
  • Escarole (in place of lettuce or sauté with veggies or beans)
  • Kale (try it in a pesto) over fish, chicken, sandwich spread
  • Mustard greens
  • Radicchio 
  • Sorrel
  • Swiss chard
  • Turnip greens 
  • Let us have lettuce! 18 different kinds 😊

Updated from original post published November 2016

Nutrient Dense Foods

Food gives us

  1. Calories (energy)
  2. Nutrients that create structural components of our body (cells, tissue, bones etc) AND are vital for millions of chemical reactions happening in our bodies every moment of every day
[su_expanding_quote_book alignment=”right” source_author=”Sarah Ballantyne” source_title=”Paleo Principles” full_quote=”We are made of nutrients, and our bodies need them to do even basic things like breath. Every tiny detail of every function of every part of the body requires nutrients, and it isn’t just the energy supplied by macronutrients – protein, fat and carbohydrates – that fuel the complex functions of life. Micronutrients – vitamins, mineral, phytochemicals and other compounds – are necessary resources that get used up too. Our micronutrient stores must be continuously topped up from the foods we eat. Being even slightly deficient in a single essential nutrient can have negative consequences for our health.” short_quote=”Being even slightly deficient in a single essential nutrient can have negative consequences for our health.”]

Calories (and nutrients) come from macronutrients:

  • carbohydrates
  • fats
  • proteins

Nutrient sufficiency comes from focusing on micronutrients:

  • vitamins
  • minerals
  • phytochemicals (naturally occurring plant chemicals)

Eating large quantities of nutrient dense foods leads to optimal health. Consuming foods rich in nutrients and fiber and low in calories also fills us up. This prevents us from overeating.

This concept of nutrient density comes from Dr. Joel Fuhrman. Nutrient density = more nutrient per calorie.

[su_expanding_quote_without_link alignment=”right” source=”Joel Fuhrman, MD, Eat to Live” full_quote=”Most vegetables contain more nutrients per calorie than any other food and are rich in all necessary amino acids. The higher percentage of nutrient-dense plant foods in the diet allows us to predict freedom from cancer, heart attacks, diabetes and excess body weight. Fruits, vegetables, and beans must be the base of your food pyramid.” short_quote=”Most vegetables contain more nutrients per calorie than any other food and are rich”]

The most nutrient dense foods come from plants because of their phytochemicals that are only now beginning to be understood. The concentration of phytochemicals is often highlighted by vibrant colors — purple, red, green, and orange. Eating a wide variety of these plant foods is the most beneficial. Each provides unique health benefits.

According to Dr. Fuhrman, the most nutrient dense foods are:

  • Greens vegetables (spinach, kale, romaine)
  • Beans (all kinds: peas, garbanzo, lentils etc)
  • Onions and garlic
  • Mushrooms
  • Berries
  • Seeds and nuts

They contain micronutrients that have profound protective effects.

  • Protect us from cancers, atherosclerosis and diabetes
  • Lower cholesterol
  • Reduce inflammatory response (inflammation is linked to disease)
  • Improve our defenses against environmental stresses
  • Delay the onset of late-life diseases
  • Enhance cellular repair mechanisms, including DNA repair enzymes, this strengthens our immune system
  • Suppress genetic alterations associated with aging, reduces “old-age” conditions such as arthritis, osteoporosis etc.

Dietary patterns rich in nutrient dense foods lead to health. High-nutrient, low-calorie eating can increase lifespan as well as prevent chronic illnesses.

Raw vegetable consumption shows the strongest protective effect against cancer of any beneficial food. But less than 1 in 100 Americans consumes enough calories from plant foods to ensure this defense.

[su_expanding_quote_without_link source=”Joel Fuhrman, MD, Eat to Live” full_quote=”The diseases that afflict and eventually kill, almost all Americans can be avoided. You can live a high-quality, disease-free life and remain physically active and healthy. To achieve the results in preventing and reversing diseases and attaining a permanent healthy body weight, we must be concerned with the nutritional quality of our diet.” short_quote=”The diseases that afflict and eventually kill, almost all Americans can be avoided”]

In general Americans are nutrient-deficient because the Standard American Diet is high in calories and low in nutrition. Over 90% of calories consumed by Americans come from refined foods or animal products.

What to Do?

Increase consumption of nutrient-dense foods. Make them a key part of your meals on a regular basis. Sustainably-sourced red meat is also nutrient-dense. But that’s a subject for another blogpost.

  • Aim to get a variety of plant-foods into meals.
  • Breakfast: Adds spices, seeds, nuts into oatmeal and homemade granola, mix/layer with seasonal fruits and whole-milk Greek yogurt or coconut milk. If making pancakes/muffins, add chopped or shredded fruits or veggies, spices, nuts/seeds.  Smoothies is an easy way in increase variety: veggies, fruits, spices seeds, nuts.
  • Omnivore meals include animal protein as a part of the meal ,rather than the centerpiece of the meal.
  • Green (arugula, kale, spinach) based salad or cruciferous (shredded cabbage, cauliflower, brussels sprouts) based-salads every day either for lunch or dinner
  • Nuts/seeds every day: in our oatmeal/granola/breakfast breads, in grains (quinoa, barly, rice) or salads.
  • Beans 3 – 4 times a week. Hummus/bean dips are a great way to eat more beans: sandwich or wrap spread, dip for veggies and/or seed crackers for a snack, a dollop on salad.

For More Health Empowerment:

Dr. Fuhrman: GBOMBS

An acronym to remember the most nutrient-dense, health-promoting foods on the planet: Greens Beans Onions Mushrooms Berries Seeds/Nuts These are the foods that we should eat every day, and they should make up a significant proportion of our diet. These foods are extremely effective at preventing chronic disease and promoting health and longevity.

Originally published October 2020

 

 

5 Nutrient Dense Broccoli Recipes

Eat more broccoli. Boost your health. Our bodies are programmed to fight off infection and cancer. The immune system is like a protective force field. Leafy greens and cruciferous vegetables fuel that force field.  Consuming a large variety can provide protection against infection and cancer. Cruciferous vegetables include

  • broccoli
  • cabbage
  • cauliflower
  • Brussels sprouts

Broccoli contains flavonoids with protective effects against the development of many neurodegenerative diseases such as Parkinson’s and Alzheimer’s.

[su_expanding_quote_book alignment=”right” source_author=”Joel Fuhrman, MD” source_title=”Eat to Live” full_quote=”The consumption of raw green vegetables has the most consistent and powerful association with the reduction of cancer of all types. Cruciferous vegetables are not only the most powerful anti-cancer foods in existence; they are the most micronutrient-dense of all vegetables.” ” short_quote=”Cruciferous vegetables are not only the most powerful anti-cancer foods in existence; they are the most micronutrient-dense of all vegetables”]

All vegetables contain protective micronutrients, but cruciferous vegetables have unique phytochemicals (naturally occurring chemical compounds) with proven and powerful immune-boosting effects and anti-cancer activity. These  anti-viral and anti-bacterial agents can

  • enable a potent immune-system stimulator to attack microbes such as viruses
  • heighten the immune system’s resistance to viral infraction
  • work together to enhance defenses against bacterial infection
  • boost natural cellular defenses with their natural anti-microbial effects

Over 120 of these phytochemicals have been identified that seem to have strong anti-cancer effects. They work synergistically to remove carcinogens and kill cancer cells.

  • Some have anti-inflammatory and antioxidant effects.
  • Some detoxify and remove carcinogenic compounds.
  • Other phytochemicals give each cell its own protective shield, so destructive toxins cannot do damage.
[su_expanding_quote_book alignment=”right” source_author=”Joel Fuhrman, MD” source_title=”Eat to Live” full_quote=”Cruciferous vegetables are twice as powerful as other plant foods. A 20% increase in cruciferous vegetables intake corresponds to a 40% decrease in cancer rates. As cruciferous vegetable intake increases, breast, lung, prostate and colorectal cancers decrease. One or more servings of cabbage a week reduced the occurrence of pancreatic cancer by 38%.” short_quote=”Cruciferous vegetables are twice as powerful as other plant foods.”]

“Cruciferous vegetables are twice as powerful as other plant foods. A 20% increase in cruciferous vegetables intake corresponds to a 40% decrease in cancer rates. As cruciferous vegetable intake increases, breast, lung, prostate and colorectal cancers decrease. One or more servings of cabbage a week reduced the occurrence of pancreatic cancer by 38%.” Joel Fuhrman MD, Super Immunity

They contain specific phytochemical – glucosinolates. When they are chopped, blended or chewed, the cell walls break down. This causes chemical reaction converting glucosinolates to isothiocyanates (ITCs)—compounds with a variety of potent anti-cancer effects. Because different ITCs can work in different locations in the cell and on different molecules, they can have combined additional effects.  They work together to:

  • reduce inflammation
  • neutralize oxidative stress
  • remove carcinogens
  • inhibit angiogenesis (the process by which tumors acquire a blood supply), and kill cancer cells

Here are 5 delicious, nutritious recipes to help protect your brain and strengthen your immune system:

  • Appetizer
  • Soup
  • Salad
  • Dinner
  • Side Dish

Edamame Guacamole – Epicurious

Supercharge your guac – and your body! –  with nutrient-dense broccoli + 9 additional plant foods

Broccoli Detox Soup – The Awesome Green

Creamy, delicious, nutritious with 9 plant foods

Crunchy Healthy Broccoli Salad – Color My Food

Broccoli Pesto Pasta – Home Grown Friends

Broccoli pesto gives pasta boost of mighty nutrients. Variations:

  • Add shrimp or chicken for macronutrient balance
  • Use quinoa instead of pasta and make a Quinoa Pesto Bowl
  • Add snap peas, green beans, or sliced red pepper  or texture contrast and additional micronutrients

Oven Roasted Broccoli – One Happy Housewife

  • Add it to your roasting pan when making meatloaf or pork tenderloin
  • Double the recipe to add leftover roasted broccoli to grain bowls, salad or frittatas

 

 

For More Empowerment

Phytochemicals for Health’s Sake!

These micronutrients are non-vitamin, non-mineral components that support the defensive and self-repairing abilities of the human body.

Fiber for Health’s Sake

Fiber is a critical nutrient. But the standard American diet is dangerously deficient in fiber. Fiber deficiency can cause many health problems.

Phytochemicals for Health’s Sake!

Originally published May 2016 as Phyto What?!

[su_expanding_quote_book alignment=”left” source_author=”David Heber MD,” source_title=” What Color is Your Diet?” full_quote=”When dietary intake of micronutrients (abundant in both diversity and amount) is optimized, a dramatic reduction in later life disease and enhancements in lifespan are possible. ” short_quote=”When we eat a significant and diverse amount of unprocessed vegetables, our chances of staying healthier and living longer increase.”]

Phyto what?! Phytochemicals (also called phytonutrients) are natural chemical compounds in plants. Fruits, roots, leaves, vegetables, grains, beans, seeds, nuts are loaded with phytochemicals. These micronutrients are non-vitamin, non-mineral components that support the defensive and self-repairing abilities of the human body. It’s like creating an energy shield for our body. Eating a wide diversity of plant foods – including herbs and spices – significantly increases the phytochemicals we give our body.

Adding multiple plant foods into every meal is not only nutritious, but also delicious. Choosing healthy food does not mean sacrificing flavor or pleasure.

Benefits: 

Increasing research prove phytonutrients perform multiple function such as:

  • enhance our body’s anti-inflammatory abilities
  • prevent mutations at the cellular level
  • can prevent the proliferation of cancer cells

In other words, they boost our immune system and protect us from disease.

[su_expanding_quote_book alignment=”left” source_author=”Joel Fuhrman MD” source_title=”Eat to Live.” full_quote=”Substances newly discovered in broccoli and cabbage sprouts sweep toxins out of cells. Substances found in nuts and beans prevent damage to our cell’s DNA. Other compounds in beets, peppers and tomatoes, fight cancerous changes in cells. Oranges and apples protect our blood vessels from damage that could lead to heart disease. Nature’s chemoprotective army is alert and ready to remove our enemies and shield us form harm. Hardly a day goes by when a new study proclaims the health-giving properties of fruits, vegetables and beans.” short_quote=”Hardly a day goes by when a new study proclaims the health-giving properties of fruits, vegetables and beans.”]

Phytonutrients are provided by real food. It is the synergy that matters  – the interaction of phytochemicals with each other, and with other components (vitamins, minerals and fiber) that matters.

The most nutrient-dense, health-promoting foods are

  • Green vegetables (kale, spinach, collard and mustard greens are highest in overall nutrient density (most micronutrients per calorie.)
  • Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts
  • Beans (including lentil)
  • Onions and garlic
  • Mushrooms
  • Berries and pomegranate
  • Seeds (sunflower, pumpkin, sesame, flaxseed) and nuts
[su_expanding_quote_book alignment=”full” source_author=”Joel Fuhrman MD” source_title=”Super Immunity: The Essential Guide for Boosting Your Body’s Defenses to Live Longer, Stronger and Disease Free” full_quote=”The concentration of phytochemicals is often highlighted by vibrant colors of black, blue, red, green and orange. The different types of phytochemicals have unique health benefits which is why a broad variety (of plant foods) is the most beneficial…The function and production of immune cells are supported by a wide exposure to various phytochemicals. In contrast, the lack of a wide variety of plant-derived phytochemicals in their natural form is responsible for the development of most preventable diseases, including cancer.” short_quote=”The different types of phytochemicals have unique health benefits which is why a broad variety (of plant foods) is the most beneficial”]

The more variety + the more quantity of plant foods we consume = the better we improve our immune system, which protects us from disease. So bring on the phytonutrients and boost your health.

What To Do

  • Instead of processed breakfast cereals, make a habit of homemade granola or overnight oats like Crunchy Granola from Kath Eats Real Food, Cranberry Maple Granola from The Gracious Pantry.  Layer it with season or dried fruits and whole-milk Greek yogurt or plant-milk and a drizzle of coconut milk. Sprinkle with an extra sprinkle of cinnamon, nutmeg, allspice or other spice
  • Instead of white bread/bagel/mufin, enjoy whole-grain, plant-rich breakfast breads like Carrot Apple Muffins,  Sweet Potato Pancakes or Pumpkin Waffles
  • Sprinkle 1 – 3 tablespoons of sesame, sunflower seeds, pumpkins seeds, nuts or ground flaxseed to your smoothie, overnight oats, granola at breakfast. Add them to your breakfast breads, pancakes and waffles
  • Add nuts and seeds to your salads and grains
  • Try to incorporate onions and greens into at least one meal a day

For Further Health Empowerment:

Learn about GBOMBS

Nutrition Facts: Phytochemicals, The Nutrition Facts Missing from the Label

Chris Kresser: Phytochemicals and Health: A Deep Dive into Food-Based Plant Compounds and How They Impact Your Health

MICROnutrients for Health Sake!

Every cell, tissue, organ and system in the body needs specific amounts of specific nutrients to function efficiently and effectively –not just the energy supplied by macronutrients (protein, fat and carbs).  Micronutrients are necessary not only to form the components of our bodies, but also in the millions of chemical reactions that occur in our bodies at every moment. They provide the raw materials our bodies need for healing, detoxifying, and rebuilding itself.

Micronutrients are:

  1. Vitamins (from Latin vita meaning “essence of life” ): essential organic molecules needed in small amounts for normal function, growth and maintenance of body tissues. Fat-soluble vitamins (A, D, K and E) dissolve in fats and oils. Water-soluble (B vitamins and C) dissolve in water. This affects the way in which vitamins are absorbed and used in the body.
  2. Phytochemicals: naturally occurring chemical compounds in plants. These are vital for optimal health and disease prevention. There are thousands of phytochemicals. The more we get in our diet, the lower our risk of chronic disease.
  3. Minerals: chemical elements such as calcium, magnesium, potassium, iron that play vital roles including:
  • Regulate tissue growth
  • Facilitate the transfer of nutrients across cell membranes
  • Maintain proper nerve conduction
  • Provide structural (such as calcium for bones) and functional support
  • Maintain the pH balance in the body
[su_expanding_quote_book alignment=”full” source_author=”Sarah Ballantyne, PhD” source_title=”Paleo Principles” full_quote=”Micronutrient deficiency is increasingly showing up as a major underlying driver of chronic disease. The Standard American Diet is energy-rich, but it is also nutrient poor: the types of foods that many people eat each day are high in added sugars, refined grains, and industrially processed foods but devoid of the vitamins and minerals (and other health-promoting compounds) found in whole foods. The result is a high prevalence of nutrient deficiency.” short_quote=”Micronutrient deficiency is increasingly showing up as a major underlying driver of chronic disease.”]

Micronutrient deficiencies are linked to a spectrum of problems such as:

  • Iron deficiency anemia
  • Greater susceptibility to infection (zinc deficiency leads to impaired immune function)
  • Thyroid disorders ( iodine deficiency)
  • Muscle weakness, bone loss (vitamin D deficiency)
  • Vision problems (vitamin A deficiency leads to poor retina health)

What To Do?

  • Eat real food
  • Replace grains with vegetables (sweet potatoes, broccoli etc.). They contain up to 10x more vitamins and minerals than grains, and have high amounts of health-promoting phytochemicals. Every time vegetables take the place of grains in your diet you win.
  • Add a handful of nuts per day: in granola, oatmeal, salad, grains, in pesto, nut butters on apple or veggie crudites
  • Add herbs. Cilantro. Parsley. Mint. Rosemary. Basil…and more. The exceptional flavors, textures and shapes can make the simplest salad or sandwich a gourmet delight. They are rich in micronutrients.  The flavor compounds in herbs are also powerful antioxidants. Even when used as a garnish, herbs can make an irreplaceable contribution to a dish: a whole sprig or chopped leaves arranged on an entrée or as an accent on a plate can enhance our appetite and create a harmonious mood
  • Add spices. They are concentrated sources of micronutrients; the list of phytochemicals in spices in virtually endless
  • Eat the rainbow in vegetables and fruits. The pigments that give plants their colors are phytochemicals. Eating many different colored vegetables and fruits is an easy way to get the full complement of nutrients plant foods provide. Eating two or three servings daily from each group = a superior micronutrient intake. Think of different color families of vegetables and fruits as their own individual food groups. Aim for 2 – 3 or each color family every meal, for a minimum of 8 – 10 servings daily. An easy way to do this is to have 2 servings at breakfast and 3 servings each at lunch and dinner.
[su_expanding_quote_book alignment=”right” source_author=”Elson M Haas, MD” source_title=”Staying Healthy with Nutrition” full_quote=”Studies show that fruit and vegetables intake correlates much more strongly with bone health than dairy intake – yes, to prevent osteoporosis and look after your bones, eat your veggies! Not only do they contain substantial  amounts of calcium, but there is scientific evidence that we actually absorb more calcium from cruciferous vegetables (like kale) than we do from dairy.” short_quote=”Studies show that fruit and vegetables intake correlates much more strongly with bone health than dairy “]

Simply incorporating a different vegetable into a meal can be a great start to upping your nutrient game.

The goal is progress, not perfection. The imperfect plan you stick to is better than the perfect plan you quit. 😁

4 Reasons to Love Green Smoothies

Loaded with fruits, vegetables and all the goodness therein (antioxidants, essential minerals, fiber and phytochemicals), smoothies are one of the best gifts of health we can give ourselves.

Four reasons to make smoothies part of our lifestyle:

  1. Build our immune system. Vitamins, antioxidants, and phytochemicals oh my! Start the day by flooding our cells with immune-boosting nutrients. Antioxidants can prevent and even delay cell damage that lead to heart disease and cancer. Phytochemicals (natural plant chemicals) boost our immune system. And if we do catch a cold the stronger our immune systems are, the faster we recover.
  2. Optimize brain function. Boosting micronutrients for our brains by adding flaxseeds, chia seeds, turmeric, cinnamon etc, improves our mental clarity, focus, and memory. Bye bye brain fog.
  3. Sweep toxins out of our bodies. Fiber-rich smoothes prevent constipation, lower cholesterol and makes us feel full longer.
  4. Stronger bones. Green smoothies provide an excellent source of minerals such as calcium, magnesium, and phosphorous – all which build stronger bones. Add 1 tablespoon of sesame seeds for an extra calcium boost.

Everyone loves fruit smoothies. A frozen banana, strawberries – yum! But green smoothies are even more powerful because leafy greens are among the healthiest foods on the planet. If it sounds distasteful, or if your kids resist, ease into green smoothies by throwing in half a handful of baby spinach. Gradually increase to 1 or even 2 cups. It’s all about the combination. If you haven’t had green smoothies before, try Beginner’s Luck

Smoothies are also an excellent way to get more plant foods into our kids.

[su_expanding_quote_book alignment=”full” source_author=”Michael Greger MD” source_title=”How to Not Die” full_quote=”Green smoothies are a great way to introduce greens into children’s diets. The basic triad is a liquid, fruit and greens. Start with a two-to-one ration of fruits to greens and tip heavier towards greens. For example, one cup of water, a frozen banana, a cup of frozen berries and a cup of packed baby spinach would be a classic green smoothie 101.” short_quote=”The basic triad is a liquid, fruit and greens. “]

As always, I believe if kids get involved in making food, they’re better eaters. This applies to smoothies too. Kids have fun turning on the blender and watching fruits and veggies spin and convert into colorful potions.

Set up supervised experiments to add sweetness (for example, bananas, dates, pears, honey) and creaminess (for example, plain Greek yogurt, coconut milk, almond butter).

Make it a game:

  • Play with colors: red, orange, purple, blue or green
  • Turn vegetables “invisible”
  • Have them vote, rank them by most to least favorite

This  Smoothie Project  from Weelicious is a fantastic way to let kids experiment (and prevents food waste from undrinkable concoctions). Using this chart, kids can select and add smoothie ingredients.

“I used it as an inspiration menu for the kids to take turns picking what they wanted in their smoothies. I still feel that if they have a hand in creating it, they will be more excited to drink it. Two years later, we’re still making smoothies each morning. It’s the easiest way to get the kids brains working before they head out for a long day of school.” Catherine McCord

My # 1 source for green smoothies is Simple Green Smoothies Their proven combinations create flavors that taste like dessert. I always add 1 tablespoon flaxseed or chia – sometimes both – and often rotate in sesame seeds.

I was fortunate enough to benefit from their 30-Day challenges, which taught me to make green smoothies part of my lifestyle. I simply feel better the days when I get my smoothie. Their 30 days are now a 7-Day Challenge. I HIGHLY recommend taking the challenge!

I love their pre- and post-workout smoothies. Having just started back up on a workout routine after not doing any exercise over the past six weeks and am especially thankful for the anti-inflammation cherry smoothies. Not to mention they are delicious.

When cold/flu seasons rolls in, I rely on their smoothies to prevent – and on the rare occasion – recover from colds.

Do you have a favorite smoothie or smoothie website?

 

For More Empowerment

How to Make a Great Green Smoothie

Simple Green Smoothies: Rotate Your Greens

Weelicious: Printable Smoothie Project

Weelicious: Well-Stocked Smoothie Pantry

Why Smoothies Can Change Your Life

 

 

Spinach Pomegranate Green and Red Salad

Mini-chef asked what salad I was making. I answered “green and red – spinach, red cabbage and pomegranate.  Lots of color, lots of vitamins.” She has a keen interest not just in helping cook, but in the ingredients that go into our food.
Once the salad came together she said, “ you know mama, it’s green and purple.”

Red or purple, the colors make this not only pretty, but powerful: every one of these ingredients are superfoods loaded with phytochemicals (natural plant chemicals, antioxidants and minerals that boosting our immune system and ward off disease. Even healthy factors aside, the flavors and texture are a feast to the palate.

This salad would be a wonderful addition to a Christmas dinner or other holiday menu.

Variations:

  • Baby kale or arugula instead of baby spinach.
  • 1/4 cup dried cranberries instead of pomegranate
  • 2 tablespoons finely chopped red onion instead of green onion
  • Sunflower seeds, pine nuts, pistachio or chopped pecan instead of pumpkin seeds
  • Add 1/4 – 1/2 cup of shredded red cabbage (I use a mandolin) or 1/4 cup of grated beet

Recipes

Spinach Pomegranate Green and Red Salad

Mini-chef asked what salad I was making. I answered “green and red – spinach, red cabbage and pomegranate.  Lots of color, lots of vitamins.” She has a keen interest not just in helping cook, but in the ingredients that go into our food.
Once the salad came together she said, “ you know mama, it’s green and purple.”

Red or purple, the colors make this not only pretty, but powerful: every one of these ingredients are superfoods loaded with phytochemicals (natural plant chemicals, antioxidants and minerals that boosting our immune system and ward off disease. Even healthy factors aside, the flavors and texture are a feast to the palate.

This salad would be a wonderful addition to a Christmas dinner or other holiday menu.

Variations:

  • Baby kale or arugula instead of baby spinach.
  • 1/4 cup dried cranberries instead of pomegranate
  • 2 tablespoons finely chopped red onion instead of green onion
  • Sunflower seeds, pine nuts, pistachio or chopped pecan instead of pumpkin seeds
  • Add 1/4 – 1/2 cup of shredded red cabbage (I use a mandolin) or 1/4 cup of grated beet

Kale, Apple and Cranberry Salad with Pumpkin Seeds

Fresh, tangy with the crunch of crisp apple and toasted pumpkin seeds, every mouthful is a delicious, nutritious bite.

Kale, cranberries, green onions and pumpkins sees are all GBOMS – some of the most nutrient-dense foods on the planet. They a delightfully colorful salad.

Variations

  • Instead of large leaf kale (Lacinto, Tuscan etc), use baby kale, spinach or mixed greens
  • Replace dried cranberries with fresh berries or any other dried fruits: currants, apricots, dates
  • Replace pumpkin seeds with any nut (walnut, almond, hazelnut, etc). Fresh is always best (rather than store-bought roasted nuts, toast nuts in a skillet over medium heat.

Crunchy Cruciferous Salad

Leafy greens and cruciferous vegetables (such as broccoli, cabbage, cauliflower) have more micronutrients than any other food. Micronutrients (vitamins, minerals, phytochemicals and fiber) are essential for our survival and longevity.

This salad is great on its own, but I often make a double batch to use as a base for different salads throughout the week.

Variations:

  • Exchange the broccoli or cauliflower with shredded cabbage or Brussels sprouts
  • Replace carrots with beets
  • Toss some Crunchy Cruciferous Salad  with leafy greens (spinach, arugula, mixed greens  – whatever is on hand).
  • Mix with leftover grains (rice, quinoa) for a quick meal
  • Or make a tortilla wrap adding greens and an extra drizzle of salad dressing.

 

Kale and Brussels Sprouts Salad with Apple and Walnuts

This can be a satisfying entree by adding 1 cup of leftover (cooked) quinoa or brown rice, and avocado.

[su_expanding_quote_book alignment=”full” source_author=”Joel Fuhrman, MD” source_title=”Super Immunity: The Essential Nutrition Guide for Boosting Your Body’s Natural Defenses” full_quote=”Cruciferous vegetables are twice as powerful as other plant foods. A 20% increase in cruciferous vegetables intake corresponds to a 40% decrease in cancer rates. All vegetables contain protective micronutrients and phytochemicals, but cruciferous vegetables have a unique compounds with proven and powerful immune-boosting effects and anticancer activity.” short_quote=”Cruciferous vegetables are twice as powerful as other plant foods.”]

Variations:

  • Use any nuts or seeds (pumpkin, sunflower) instead of walnuts
  • Use pear or mango instead of apple
  • Or use dried cranberries

Making Breakfast Easy

In just a few minutes, make breakfast the night before, and it’s ready in the morning. If you haven’t tried overnight oats before, this is a great recipe to start with. I love Angela Liddon’s website  Oh She Glows;  although I don’t think I will ever be vegan, I’ve made many recipes from her website. Her cookbook is one of only three I have in my kitchen—that’s how much I use it.

There are innumerous recipes for overnight oats. The more I make them, the more concoctions I come up with depending on fresh and frozen fruits (and nuts) I have on hand.

If you don’t like the texture simply skip the chia seeds. Instead sprinkle a tablespoon or two of ground flaxseeds and mix in right before eating.

Steamed Broccoli with Avocado and Sesame Seeds

Broccoli belongs to the cruciferous vegetable family. Named for their flowers, which have four equally spaced petals in the shape of a cross (Latin word crucifer means “cross-bearer”) these vegetables include kale, cabbage, collards and broccoli, cauliflower and turnips. I try to incorporate at least one cruciferous vegetable into our meals regularly.

[su_expanding_quote_book alignment=”right” source_author=”Joel Fuhrman, M.D. ” source_title=”Super Immunity” full_quote=”Cruciferous vegetables are twice as powerful as other plant foods. They have anti-inflammatory, antioxidant and anti-cancer benefits. Studies show that they detoxify and/or remove carcinogenic compounds. A 20% increase in cruciferous vegetables intake corresponds to a 40% decrease in cancer rates. ” short_quote=”Cruciferous vegetables are twice as powerful as other plant foods.”]

African Coconut Soup with Chickpeas

I love this nutrient dense soup; it is a comfort soup and is especially delicious in cold weather.

Like all beans, chickpeas (garbanzo) are a super food because of their substantial nutritional content (protein, B vitamins, iron, folate, potassium, magnesium and phytonutrients) and their health benefits.

Chickpeas have been associated with a number of possible health benefits for medical conditions:

  • Brain health: Chickpease have an array of phytonutrients that may help boost memory and enhance brain functioning. They’re a great source of folate and magnesium. Folate has been shown to boost cognitive function, while magnesium boosts learning skills and improve sleep
  • Bone health: The iron, phosphate, calcium, magnesium, manganese, zinc and vitamin K content present in chickpeas all contribute to building and maintaining bone structure and strength.
  • Heart health: The high fiber, potassium, vitamin C and vitamin B-6 content and significant amounts of fiber, helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.
  • Cancer: Chickpeas contain selenium is a mineral that is not present in most fruits and vegetables. Selenium prevents inflammation, plays a role in liver enzyme function, helps detoxify some cancer-causing compounds in the body, and also decreases tumor growth rates.

Addition ingredients that make this so nutrient dense:

Cilantro: A good source of vitamin K and array of minerals linked to healthier brain functioning

Coconut milk: Is rich in medium-chaing triglycerides, which have been shown to improve cognitive performance; it’s a great source of key minerals, vitamins B1 and C tat help maintain energy and boost mood

Kale: Is rich in antioxidant falvonoids, vitamin K which boosts memory, mood-elevating vitamin C and vitamin A which can improve learning skills

Tumeric: Has been shown to boost cognitive function, protects against cardiovascular problems, which can help keep our brains sharp and healthy. It is a good source of iron and brain essential B vitamins.

References:

Katz, R with Edelson, M. (2008). The Healthy Mind Cookbook. Berkely, CA: Ten Speed Press

 

Lemony Arugula Pesto

This pesto is especially delicious drizzled on roasted fish fillets or grilled chicken breasts.

Other ways to use it:

  • Toss with whole-grain pasta and white beans, add chopped roasted red bell peppers or sun-dried tomatoes and voila! dinner is ready.
  • Spread on bread in place of mayonnaise for sandwiches
  • Put on on toast or a rice cake for an afternoon snack
  • Spread on baguette slices or crostini (toasted baguette slices) for appetizers; add a half a cherry tomato or sliver or roasted bell pepper for a decorative touch
  • Use as a dip for pita chips and/or crudites (carrots sticks, celery, or other vegetable sticks)

Arugula is part of the cruciferous family, high on the list of super immunity foods.

Health Benefits of Arugula