Posts

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

A Force Field of Super Immunity

Imagine a force field of protection around our body that reduces the risk of everything from colds to cancer and gives us exceptional health throughout life.

That force field is Super Immunity and it comes from superior nutrition. Superior nutrition comes from plants. Complicated life forms, plants contain thousands of complex biochemical compounds (phytochemicals) important for their growth and survival. The human immune system evolved over thousands of years dependent on these phytochemicals for optimal immune function.

The most nutrient-dense foods for our health are

  • Greens (including cruciferous like broccoli and cabbage)
  • Beans
  • Onions
  • Mushrooms
  • Berries
  • Nuts and seeds

The powerful compounds found in these foods are even more protective when combined. Acting together, they prevent cell damage and kill cells that cannot be adequately repaired before they become dangerous to the body. Regular consumption of these foods fuel the miraculous self-healing and self-protective properties already built into the human genome.

[su_expanding_quote_book alignment=”full” source_author=”Joel Fuhrman MD ” source_title=”SuperImmunity: The Essential Nutrition Guide for Boosting Your Body’s Defenses to Live Longer, Stronger and Disease Free” full_quote=”The choices you make today could punish or protect you 30 – 60 years later. We have learned much about cancer causation and the disease-fighting ability of a well-nourished immune system. By adopting a protective lifestyle and diet, and making changes to improve our health and lower our risks of serious disease, we can reap substantial benefits. When we eat for Super Immunity, we protect ourselves not just from diseases, but also from the harmful effects of medications.” short_quote=”When we eat for Super Immunity, we protect ourselves not just from diseases, but also from the harmful effects of medications.”]

Ancient civilizations around the world recognized certain foods had health-promoting and disease-protective benefits. Today science proves that the right raw materials and nutritional factors can double or triple the protective power of the immune system. We can supercharge our immune system to protect our bodies against disease.

When we eat lots of high-nutrient, natural plant foods (vegetables, fruits, beans, nuts and seed) we get optimal amounts of immune-protective micronutrients. Nutrition scientists demonstrate repeatedly that people who eat more natural plant foods are less likely to get sick. Populations with higher intake of vegetables have lower rates of cancer. And the longest-living populations are those with the highest consumption of plant foods. By contrast, the few plant foods we eat, the weaker our immunity and the higher our risk of getting sick.

By combining foods rich in powerful, immunity-strengthening, phytochemicals we fuel our body’s anticancer defenses and better enable the cell-killing power of the immune system to destroy invading microbes (viruses and bacteria).

Phytochemicals can help prevent most common modern diseases. They provide protective roles such as:

  • Deactivating and detoxifying cancer-causing agents
  • Protecting cell structures form damage by toxins
  • Fueling mechanisms to repair damaged DNA sequences
  • Impeding the replication of cells with DNA damage
  • Inducing beneficial antifungal, antibacterial and antiviral effects
  • Controlling the production of free radicals

What to Do?

  • Eat more foods with a high nutrient-per-calorie density every day
  • Make green smoothies a regular practice. My favorite resource is Simple Green Smoothies. I always add 1 tablespoon of flaxseed or of chia seeds.
  • Add nuts or seeds (pumpkin or sunflower). I put them in our granola, oatmeal or breakfast breads. I add some chopped nuts to our grains or to our salads. Somehow I get nuts into our food ever day.
  • A green and /or cruciferous (cabbage, broccoli, Brussels sprouts slaw) salad every day. I alternate between greens (arugula, spinach, kale) and cabbage. Shredding a cabbage at the beginning of the week make it easy, I change it up by adding other veggies, nuts, and fruits. Toss with leftover grains and it become a full meal
  • Teach our kids about the power of these foods. Involve them in cooking. Try the Weelicious: Smoothie Project, Get them to participate in salad experiments: 1) all one color  (for example green: spinach, pea an broccoli), 2)  rainbow (alternate rows of carrot, peas, chopped red bell pepper, chopped almonds, cherry tomatoes, etc, 3) textures (spinach, steamed broccoli, celery, avocado)

Breakfast Ideas

Green Smoothies

Minimalist Baker: Strawberry Coconut Granola 

Spinach Pancakes

Banana Berry Pancakes

Weelicious: Very Berry Muffins

 

For More Empowerment:

Dr. Furhman: GBOMS

Dr. Greger: Daily Dozen

Super Immunity The Essential Nutrition Guide for Boosting Your Body’s Defenses to Live Longer, Stronger and Disease Free by Joel Fuhrman, M.D.

Super Immunity for Kids: What to Feed Your Children to Keep them Healthy Now and Prevent Disease in Their Future

 

7 Soup Meals for Cold Weather

What to eat when the temperature drops? A bowlful of healthy, wholesome soup does the body good. And a veggie-laden, one-pot, one-dish meal means less to wash up. Here are my favorites, loaded the way I like with nutrient-dense superfoods that boosts the energy shield of our immune systems keeping wintertime colds and viruses at bay. Onion/garlic, beans and greens are loaded with anti-inflammatory and antioxidant compounds, phytochemicals (natural plant chemicals) vital for good health.

[su_expanding_quote_book source_author=”Joel Fuhrman MD” source_title=”Super Immunity” full_quote=”Beans are a powerhouse of superior nutrition, and the most nutrient-dense carbohydrate source. They act as an anti-diabetes and weight-loss food because they are digested slowly, having a stabilizing effect on blood sugar, which promotes satiety and helps to prevent food cravings. Plus they contain soluble fiber, which lowers cholesterol levels. Eating beans, peas or lentils at least twice a week has been found to decrease colon cancer risk by 50%.8 Legume intake also provides significant protection against oral, larynx, pharynx, stomach, and kidney cancers.” short_quote=”Beans are a powerhouse of superior nutrition, and the most nutrient-dense carbohydrate source.”]

It’s worth making a double recipe of these soups. We enjoy a meal one evening, perhaps a bowl for lunch the next day and freeze the remainder in mason jars.

Another marvelous option for blustery winter days is chili. Check out my Favorite Chili Roundup for some nutritious, delicious recipes.

African Coconut Soup

Gently flavored with curry, colored by red bell pepper and tomatoes, this soup is satisfying both to palate and tummy.

Serve with pita or naan bread.

Armenian Lentil Soup

I love this aromatic soup touched with cinnamon, cloves, and dash of cayenne. The eggplant blends in a most pleasing way with the lentils and bell peppers, bites of dried apricots surprise the taste buds, a smidgen of brown sugar and vinegar enhance the flavors in a delightful way.

I serve with pita and fresh feta cheese or a crusty bread.

Mushroom Barely Soup

Barley soup is one of my comfort foods. Mushrooms have a happy place in my childhood memories; I remember picking them in the Austrian woods with my grandfather.

[su_expanding_quote_book alignment=”full” source_author=”Joel Fuhrman MD” source_title=”Super Immunity” full_quote=”Mushrooms contain many unusual disease-fighting compounds that empower the body to react quickly and powerfully when we are exposed to disease-causing pathogens such as viruses and bacteria. White, cremini, Portobello, oyster, maitake mushrooms have all shown anticancer effects; they prevent DNA damage, slow cancer cell or tumor growth, cause programmed cancer cell death and/or prevent tumors from acquiring a blood supply. Consuming mushrooms regularly is associated with a significantly reduced risk of breast cancer in both pre and postmenopausal women.” short_quote=”Mushrooms contain many unusual disease-fighting compounds that empower the body to react quickly and powerfully when we are exposed to viruses and bacteria.”]

I serve with this with a baguette brushed with olive oil and crushed garlic. Or tomato toasts (brush sliced bread with olive oil and crushed garlic, sliced tomato on top and broil for 4 -5 minutes).

Kale and White Bean Stew

I often use organic canned beans as a safety catch when I need to make dinner in a hurry, but I’m getting better about cooking a pot of beans and freeze in mason jars to have beans on hand when needed. This is a simple old-fashioned recipe; just put it all in the pot and let a low flame do the magic.

The combination of onion, kale and bean make this a powerhouse immunity boosting soup. What really makes this soup delicious are the fresh herbs. I use whatever I have at the time: basil and parsely, chives and thyme, cilantro.

Serve with cheese toasts or baguette brushed with olive oil and minced garlic.

Curried Red Lentil and Swiss Chard Stew with Garbanzo Beans

This is another simple soup, and it cooks quickly. Again, the combination of onions, lentils, garbanzo, and cruciferous (swiss chard in the case) make it a super immunity soup. Actually, it seems to me more of a curry given the generous amount of that spice. As much as I savor the soup, I also enjoy the colors. I top it with plain Greek yogurt and chopped cilantro or parsley.

Serve with pita or naan bread, fresh feta and mint or parsley.

Lemony Chicken and Orzo Soup

I’m convinced chicken soup really is good for the soul. It is my ultimate comfort food, reminiscent of home and mother and love. This version is quick to make and delightful in its simplicity. The dill and touch of lemon make it light and fragrant. I use whole-wheat orzo. I’ve also made it with leftover barley or leftover quinua instead or orzo.

I serve with this with a baguette brushed with olive oil and crushed garlic. Or tomato toasts (brush sliced bread with olive oil and crushed garlic, sliced tomato on top and broil for 4 -5 minutes). And pitted kalamata olive if I have them.

Turkey Sausage Garbanzo Soup

Sausage and bean soup has timeless connotations in Spanish and Portugues cuisine. This is an ideal meal when in the mood for a spicy something soup. The texture contrast of sliced avocado is a party for the taste buds. Or skip the jalapeños and increase fresh rosemary (finely chopped) to 1 tablespoon for a different flavor experience.

Serve with a crusty bread or baguette.

Bell Pepper Coleslaw

Cabbage used to make only a once-in-a-long-while appearance in my meals, but learning of the nutritional power of this mighty cruciferous and discovering the kitchen mandolin which slices it in a jiffy, cabbage is now a regular part of my salad repertoire.

“Cruciferous vegetables (cabbage is a cruciferous) are twice as powerful as other plant foods. In population studies, a 20 percent increase in plant food intake generally corresponds to a 20 percent decrease in cancer rates, but a 20 percent increase in cruciferous vegetable intake corresponds to a 40 percent decrease in cancer rates. One or more servings of cabbage per week reduces the occurrence of pancreatic cancer by 38 percent.” Super Immunity by Joel Fuhrman M.D.

Southwest Black Bean and Bell Pepper Salad

There are recipes that stand the test of time. I’ve been making this one for more years that I can remember; it’s so versatile, delicious and nutritious.  Fiber-rich beans are a superfood;  tossed here with bell peppers, red onion and cilantro and this dish bursts with flavor and phytonutrients that boost our health.

[su_expanding_quote_book alignment=”left” source_author=”Steven Pratt MD and Kathy Matthews” source_title=”SuperFoods Rx: Fourteen Foods that Will Change Your Life” full_quote=”Beans are a superb heart-healthy food. A study conducted over nineteen years following 9,632 men and women found those who ate beans at least four times a week had a 22% lower risk of coronary heart disease compared with those who consumed beans less than once a week. Those who ate beans most frequently also had lower blood pressure and total cholesterol and were less likely to be diagnosed with diabetes” short_quote=”Beans are a superb heart-healthy food.Those who ate beans most frequently had lower blood pressure and total cholesterol.”]

Variations

  • Use any color bell peppers, or poblano peppers
  • Add 1 cup corn
  • Add 1 or 2 diced avocados
  • Use cilantro instead of parsley
  • Use other dried fruit instead of dates

This recipe can be used so many different ways. It’s a great one to  double and use differently throughout the week.

  1. Vegetarian dinner for guests, served over a bed of brown rice, with chopped cilantro scattered decoratively on top and accompanied by a green salad tossed with mango, nectarines or other summer fruit. For dessert Peach and Blackberry Crisp or Epicurious: Plum Kuchen
  2. As a side dish with grilled chicken and Watermelon Arugula Salad with Goat Cheese
  3. Toss leftovers with greens (spinach, kale, arugula) for lunch
  4. Toss leftovers with grains (quinoa, brown rice, barley) for a second dinner
  5. Make a wrap or pita sandwich with guacamole, or feta cheese, or a dollop of pain Greek yogurt and a handful of greens

 

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

Kale Salad with Apricots and Nuts

The contrast of kale with the sweetness of apricots and crunch of the nuts makes this a memorable salad. No apricots or pine nuts? No problem! Use raisins, cranberries or dates instead and any other chopped nut (almond, walnut or sunflower/pumpkin seeds. You can also use spinach instead of kale.

Toss in some leftover cooked chicken and brown rice or quinoa and this can become a satisfying lunch or simple dinner.

Cilantro Pesto

This pesto really dresses up roasted fish fillets or broiled chicken breasts. It makes a delicious spread for wraps or sandwiches, and can also be used as a dip with pita chips. Mix it with an equal amount of soft goat cheese and it becomes a popular dinner party appetizer.

For a special dinner, use pistachio nuts instead of walnuts. The cardamom is optional but truly enhances the aromatic flavor making each bite a delight to the senses.

[su_expanding_quote alignment=”right” source_author=”Margaret Wittenberg” source_title=”The Essential Good Food Guide” affiliate_link=”c” full_quote=”Cilantro is a good source of vitamin K. About 1/4 cup of cilantro has 16 percent of the daily intake of vitamin K for an adult. Your body stores the vitamin K you ingest in fatty tissue for times of need. The nutrient is essential for blood coagulation, necessary when you cut yourself. Along with calcium and other nutrients, vitamin K also promotes healthy bones. It also has antibacterial properties.” short_quote=”Cilantro is a good source of vitamin K.”] [su_expanding_quote alignment=”left” source_author=”Joe Fuhrman, M.D.” source_title=”Super Immunity: The Essential Guide for Boosting your Body’s Defenses to Live Longer, Stronger and Disease Free” affiliate_link=”c” full_quote=”Walnuts have served medicinal purposes for millennia. Modern science confirms nuts actually prevent and reverse disease; hundreds of medicinal studies demonstrate nuts dramatically extend life and protect against disease.*
Walnuts are one of the only plant foods that contains appreciable amounts of omega-3 fatty acid (omega 3 helps increase immunity, reduce inflammation and risk of cardiovascular disease. They also high in phytochemicals which given them high amounts of antioxidants” short_quote=”Walnuts have served medicinal purposes for millennia.”]

 

Variations

  • Can use almonds, pecans, pistachio instead of walnuts
  • Can use parsley, kale, spinach, arugula instead of cilantro

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.”]

Recipes

Bell Pepper Coleslaw

Cabbage used to make only a once-in-a-long-while appearance in my meals, but learning of the nutritional power of this mighty cruciferous and discovering the kitchen mandolin which slices it in a jiffy, cabbage is now a regular part of my salad repertoire.

“Cruciferous vegetables (cabbage is a cruciferous) are twice as powerful as other plant foods. In population studies, a 20 percent increase in plant food intake generally corresponds to a 20 percent decrease in cancer rates, but a 20 percent increase in cruciferous vegetable intake corresponds to a 40 percent decrease in cancer rates. One or more servings of cabbage per week reduces the occurrence of pancreatic cancer by 38 percent.” Super Immunity by Joel Fuhrman M.D.

Southwest Black Bean and Bell Pepper Salad

There are recipes that stand the test of time. I’ve been making this one for more years that I can remember; it’s so versatile, delicious and nutritious.  Fiber-rich beans are a superfood;  tossed here with bell peppers, red onion and cilantro and this dish bursts with flavor and phytonutrients that boost our health.

[su_expanding_quote_book alignment=”left” source_author=”Steven Pratt MD and Kathy Matthews” source_title=”SuperFoods Rx: Fourteen Foods that Will Change Your Life” full_quote=”Beans are a superb heart-healthy food. A study conducted over nineteen years following 9,632 men and women found those who ate beans at least four times a week had a 22% lower risk of coronary heart disease compared with those who consumed beans less than once a week. Those who ate beans most frequently also had lower blood pressure and total cholesterol and were less likely to be diagnosed with diabetes” short_quote=”Beans are a superb heart-healthy food.Those who ate beans most frequently had lower blood pressure and total cholesterol.”]

Variations

  • Use any color bell peppers, or poblano peppers
  • Add 1 cup corn
  • Add 1 or 2 diced avocados
  • Use cilantro instead of parsley
  • Use other dried fruit instead of dates

This recipe can be used so many different ways. It’s a great one to  double and use differently throughout the week.

  1. Vegetarian dinner for guests, served over a bed of brown rice, with chopped cilantro scattered decoratively on top and accompanied by a green salad tossed with mango, nectarines or other summer fruit. For dessert Peach and Blackberry Crisp or Epicurious: Plum Kuchen
  2. As a side dish with grilled chicken and Watermelon Arugula Salad with Goat Cheese
  3. Toss leftovers with greens (spinach, kale, arugula) for lunch
  4. Toss leftovers with grains (quinoa, brown rice, barley) for a second dinner
  5. Make a wrap or pita sandwich with guacamole, or feta cheese, or a dollop of pain Greek yogurt and a handful of greens

 

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

Kale Salad with Apricots and Nuts

The contrast of kale with the sweetness of apricots and crunch of the nuts makes this a memorable salad. No apricots or pine nuts? No problem! Use raisins, cranberries or dates instead and any other chopped nut (almond, walnut or sunflower/pumpkin seeds. You can also use spinach instead of kale.

Toss in some leftover cooked chicken and brown rice or quinoa and this can become a satisfying lunch or simple dinner.

Cilantro Pesto

This pesto really dresses up roasted fish fillets or broiled chicken breasts. It makes a delicious spread for wraps or sandwiches, and can also be used as a dip with pita chips. Mix it with an equal amount of soft goat cheese and it becomes a popular dinner party appetizer.

For a special dinner, use pistachio nuts instead of walnuts. The cardamom is optional but truly enhances the aromatic flavor making each bite a delight to the senses.

[su_expanding_quote alignment=”right” source_author=”Margaret Wittenberg” source_title=”The Essential Good Food Guide” affiliate_link=”c” full_quote=”Cilantro is a good source of vitamin K. About 1/4 cup of cilantro has 16 percent of the daily intake of vitamin K for an adult. Your body stores the vitamin K you ingest in fatty tissue for times of need. The nutrient is essential for blood coagulation, necessary when you cut yourself. Along with calcium and other nutrients, vitamin K also promotes healthy bones. It also has antibacterial properties.” short_quote=”Cilantro is a good source of vitamin K.”] [su_expanding_quote alignment=”left” source_author=”Joe Fuhrman, M.D.” source_title=”Super Immunity: The Essential Guide for Boosting your Body’s Defenses to Live Longer, Stronger and Disease Free” affiliate_link=”c” full_quote=”Walnuts have served medicinal purposes for millennia. Modern science confirms nuts actually prevent and reverse disease; hundreds of medicinal studies demonstrate nuts dramatically extend life and protect against disease.*
Walnuts are one of the only plant foods that contains appreciable amounts of omega-3 fatty acid (omega 3 helps increase immunity, reduce inflammation and risk of cardiovascular disease. They also high in phytochemicals which given them high amounts of antioxidants” short_quote=”Walnuts have served medicinal purposes for millennia.”]

 

Variations

  • Can use almonds, pecans, pistachio instead of walnuts
  • Can use parsley, kale, spinach, arugula instead of cilantro

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.”]