Posts

Nutrient-Dense Cabbage Mushroom Ramen Soup

This delicious immune-boosting, brain-healthy, cancer-fighting soup combines some of nature’s most nutrient-dense foods.

Cabbage

Cabbage, part of the nutrient-dense cruciferous family, is rich in vitamin K which can help boost memory. Red cabbage has additional antioxidant phytochemicals that protect neurons from damage caused by oxidative stress. These flavonoids can also help improve mood and memory.

Ginger

Ginger has proven anti-inflammatory and antioxidant effects. It is digestive aid that helps breakdown of protein, and it soothes the gastrointestinal tract.  It can also help cognitive functioning, focus and memory.

Mushrooms

Nutrient-dense mushrooms are rich in essential brain nutrient B vitamins and minerals like zinc and manganese. There are several immune-boosting ingredients empower your body to react quickly and powerfully when we are exposed to disease-causing pathogens such as viruses and bacteria.

Onions and Garlic

Throughout history people recognized onions and garlic offered immune protection and could help them get well faster when they got sick. Onions and garlic are rich in:

  • anti-inflammatory and antioxidant compounds
  • antioxidant flavonoids shown to boost memory and protect neurons from injury
  • brain essential B vitamins

Seaweed

Seaweeds are one of the best foods to obtain essential minerals. The high mineral content supports nervous system function. They also contain high amounts of vitamins, as well as protein.

Sesame seeds

Rich in calcium and abundant in other minerals, particularly zinc and iron, sesame seeds also provide vitamin E.

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

 

 

Color My Salad

What comes to mind when you think of salad? For years I assumed a salad was lettuce perhaps with tomatoes or carrots. Or maybe a Caesar salad or coleslaw slathered in mayonnaise.

But loving color in my food and learning about Nutrient Dense Foods it’s been huge fun overturning my preconceived notions of salad. Salads can be flavorful, colorful, and wildly nutritious. Salads create possibilities limited only by our creativity.

I now toss all kinds of marvelous concoctions in my salad bowl. Salads are full of heart-healthy, cancer fighting, cell-building ingredients. Eating salads regularly is one of the best ways to stay healthy. The variety and colors of salads bring an abundant array of vitamins, antioxidants, fiber, minerals and phytochemicals into every bite. Fiber reduces bad cholesterol, helps control blood sugar, and helps digestive health. Lowering cholesterol and preventing constipation can in turn prevent chronic and life-threatening diseases.

Eating seasonally means summertime is a true feast for our tables and palates. Summer brings a lovely abundance of vegetables and fruits into my kitchen creating marvelous possibilities for fresh, vibrant and ah yes, colorful salads! Cool and crunchy, with various textures and flavors, summer salads are fun to eat.

Local, seasonal foods simply have more flavors. Picked when they are sun-ripe makes produce crispy, juicy, luscious and tasty! Local, seasonal produce also has more nutrients that strengthen our immune system and ward of viruses and disease. Building a lifestyle around seasonal foods not only enhances the flavor and diversity of my food, it also connects me with nature.

[su_expanding_quote_book alignment=”full” source_author=”Joel Fuhrman MD” source_title=”Eat to Live” full_quote=”Raw uncooked vegetables and fruits offer the most powerful protection against disease, and I encourage my patients to eat huge salads and at least four fresh fruits per day. As the amount of raw fruits and vegetables are increased in a person’s diet, weight loss and blood pressure are lowered. Raw foods contain enzymes that offer significant nutritional advantages to protect against disease. Consuming a significant quantity of raw foods is essential for superior health” short_quote=”Raw uncooked vegetables and fruits offer the most powerful protection against disease”]

In this post I focus only on leafy green-based salads. There are whole worlds to roam with coleslaws, or bean salads or grain salads; we’ll talk about those another day.

Mighty greens pack a powerful punch of nutrients just on their own. Leafy greens and cruciferous vegetables have more micronutrients than any other food.

[su_expanding_quote_web alignment=”right” source_site=”LiveStrong” source_url=”http://www.livestrong.com/article/386542-what-are-the-benefits-of-eating-salads” full_quote=”Your chosen leafy greens do more than just lay a foundation for your remaining mix-ins. In fact, leafy greens pack a powerful punch of nutrients all on their own. Although each type of leafy green offers different health benefits, they’re packed with fiber and low in calories. Fiber also improves the health of your digestive system. Dark green lettuce, kale and spinach are packed with vitamins A, C, E and K, while bok choy and mustard greens also provide many of the B vitamins. This combination of vitamins supports the immune system, protects bones and keeps the cardiovascular system healthy. ” short_quote=”This combination of vitamins supports the immune system, protects bones and keeps the cardiovascular system healthy.”]

My general guidelines

  • Use leafy greens as the foundation: arugula, spinach, baby kale, mixed greens or romaine. Leafy greens I use organic as much as possible. Conventional spinach is high on the Dirty Dozen list because of the amount of pesticide residue
  • Add something soft: avocado, mango, peach, berries
  • Add green onions or red onions and usually garlic in the salad dressing
  • Add nuts or seeds

To make a meal out of my salad, I add leftover fish or meat (chicken, thinly sliced pork tenderloin, sliced steak. And/or leftover grains (brown rice, quinoa, barley etc) and beans (lentil, garbanzo, black, white – either leftovers or canned).

Salad dressing is always homemade. Store-bought salad dressings, even expensive fancy ones from organic stores, have more additives than necessary including sugar.

Making salad dressing is quick and easy. 

I was going to say here are some of my favorite salads, but truth be told, my favorite salads are too many to list as they are composed with whatever happens to be fresh that week. But here is a start.

Rainbow Salad, more than a recipe, this is a concept. Starting with a base of leafy greens, I make a “rainbow” of color: strawberries, blueberries, carrots, almonds, raspberry, cucumber. Or carrots, red cabbage, mango, pumpkin seeds, celery. With some creativity of ingredients, any color (and flavor) combination is possible.

Spinach, Mango, Purple Cabbage

Arugula Peach Salad

Watermelon Arugula Salad with Feta

Avocado Strawberry Spinach Salad

Epicurious: Mixed Greens with Feta, Almond and Blueberries

 

What are your favorite salads?

 

For more empowerment

9 Good Reasons to Eat Salad Every Day

Dr. Axe: Eating Seasonally for Better Nutrition and a Better World

10 Reasons to Eat What’s Seasonal

 

Soba Noodles with Mushroom and Cabbage

Cabbage does not sound exciting, but the flavors of this dish are marvelous!

I’m always looking for delicious ways to maximize the nutrients in our meals and this recipe fits the bill exceptionally well because it includes 5 of 6 GBOMBs (Greens, Beans, Onions, Mushrooms, Berries, Seeds/Nuts), the most nutrient-dense foods.

Mushrooms and cabbage are powerful anti-cancer foods and this dish is loaded with them. It’s a quick dinner recipe, easily adapted to different ingredients.

Leftovers are even more delicious as the flavors meld and… it’s also yummy cold; double the recipe and voila! Lunch to take to work or to enjoy later in the week. So despite the most unattractive name of this recipe, it is a most attractive dish to make for many reasons.

[su_expanding_quote_book alignment=”right” source_author=”Joel Fuhrman MD” source_title=”Super Immunity” full_quote=”Cruciferous vegetables (such as cabbage, broccoli, cauliflower and turnips) have a unique chemical composition with proven and powerful immune-boosting effects and anticancer activity. A 20% increase in cruciferous vegetables intake corresponds to a 40% decrease in cancer rates…Mushrooms contain many unusual disease-fighting compounds that empower the body to react quickly and powerfully when we are exposed to viruses and bacteria. Frequent consumption of mushrooms can decrease the incidence of breast cancer by up to 60%. The combination of mushrooms and greens is a powerful anticancer cocktail. (Green vegetables include kale, cabbage, collards and cruciferous)” short_quote=”The combination of mushrooms and greens is a powerful anticancer cocktail”]

Variations:

  • For family friendly-dinner, leave the Sriracha out of sauce and have it on the side
  • As is for a one-dish vegan dinner
  • Use any cabbage: purple, Napa, baby bok choy
  • Add other veggies: finely sliced carrot, broccoli, bell peppers etc
  • Replace soba noodles with udon or whole-wheat spaghetti
  • Add frozen shrimp, letting them cook in the steam from the veggies
  • Add leftover chicken, I’ve even added leftover steak, thinly sliced

Moroccan Chicken Tagine with Apricots and Almonds

An authentic tagine is a stew that takes its name from the heavy earthenware pot in which it is slow cooked, traditionally over an open fire, or bed of charcoal.

I don’t have an actual tagine ceramic pot, but I LOVE making tagine stews. The flavors are a feast, with the added bonus that the flavor compounds in spices are powerful antioxidants.

Tagine dishes are slow-cooked savory stews, typically made with meat, poultry or fish together with vegetables or fruit. Spices, nuts, and dried fruits are also used. Common spices include ginger, cumin, turmeric, cinnamon, and saffron.

Although tagines are usually served on their own, I like to serve this over quinoa or couscous along with a green salad.

Eating for a Healthy Brain

Do you worry about brain disease? It seems everyone knows someone that’s been affected by stroke, Alzheimer’s or Parkinson’s. Eating for a healthy brain is important to me since my father was diagnosed with Parkinson’s. Not only for his sake – nutrition plays a significant role in the progression of Parkinson’s – but also for my brain health and of those around me.

A healthy diet can reduce risk of brain stroke by reducing cholesterol and blood pressure while also improving blood flow and antioxidant capacity. Increasing evidence indicates a healthy diet could also help prevent Alzheimer’s.

Regular intake of fiber and antioxidant-rich foods is the best prevention against brain disease. Fiber and antioxidants are naturally concentrated in whole plant foods. Plant foods contain 64 times more antioxidants than animal foods, making the case again for a plant-based diet.

Strokes happen when blood flow to the brain is cut off depriving the brain of oxygen, usually because of cholesterol-filled plaques in our arteries but sometimes when a blood vessel bursts and bleeds into the brain. It might last only a moment, but silent strokes can multiply and reduce cognitive function until dementia develops. The goal is to reduce the risk of both massive strokes and mini-strokes.

Our brain is about 2% of our body weight but can consume up to 50% of the oxygen we breathe. In Alzheimer’s, cholesterol plaques develop in the brain tissue, narrowing the arteries in the brain. This reduces blood flow and oxygen to the brain. Some experts suggest Alzheimer be reclassified as a vascular disorder.

There’s no cure for Alzheimer’s; but it might be preventable. Reducing cholesterol plaque in the brain might reduce development of Alzheimer’s.

[su_expanding_quote_book alignment=”full” source_author=”Michael Greger MD” source_title=”How to Not Die” full_quote=”Diet and lifestyle changes could potentially prevent millions of Alzheimer cases a year. The journal Neurology of Aging published The 2014 Dietary and Lifestyle Guidelines for the Prevention of Alzheimer’s Disease advising that vegetables, legumes (beans, peas and lentils), fruits and whole grains should replace meats and dairy products as primary staples of the diet” short_quote=”Diet and lifestyle changes could potentially prevent millions of Alzheimer cases a year.”]

A healthy diet can reduce risk by:

  • reducing cholesterol and blood pressure
  • improving blood flow and antioxidant capacity
  • decreasing artery stiffness
  • preventing blood clots from forming
  • reducing inflammation
  • preventing the circulation of oxidized fats in the bloodstream that can damage the sensitive walls of small blood vessels in the brain

It’s SO important to teach our children to eat lots of plant foods, giving them a foundation for life. Stroke is considered an old person’s disease, but risk factors may begin in childhood. Researchers found that by the time children were 14, there was clear difference in arterial health or those consuming different amounts of fiber in their daily diets. It doesn’t take much: one more apple, a quarter cup of broccoli, 2 tablespoons of beans a day during childhood can translate into meaningful effect on artery health later in life.

That said, it’s never to late to start eating healthier. Choosing antioxidant-rich, high fiber foods makes a difference.

What to Do?

  • Eat more fiber. Fiber is naturally concentrated in whole plant foods. Less than 3% of Americans meet the minimum daily requirement for fiber. Increasing fiber by just 7 grams a day – a bowl of oatmeal with berries or a serving of beans –may be associated with 70% risk reduction. Fiber helps control cholesterol and blood sugar levels which in turn can reduce artery-clogging plaque in brain’s blood cells. Fiber also lowers blood pressure reducing risk of brain bleeds
  • Eat antioxidant-rich foods. Include a variety of fruits, vegetables at every meal to continuously flood our bodies with antioxidants to help ward off stroke and other age-related diseases.[su_expanding_quote_book alignment=”full” source_author=”Michael Greger MD” source_title=”How to Not Die” full_quote=”Those who ate more antioxidant rich foods had the lowest stroke risk. Diets comprised mainly of animal-based foods are low in antioxidant content, while diets based mainly on a variety of plant-foods are antioxidant rich, due to the thousands of bioactive antioxidant phytochemcials found in plants. Supplements don’t appear to help, Mother’ Nature’s powers cannot be stuffed into a pill. ” short_quote=”Those who ate more anti-oxidant rich foods had the lowest stroke risk.”]
  • Eat more citrus (oranges, lemons, limes, grapefruit). Citrus fruit intake is associated with reduced stroke risk; they have a phytochemical that appears to increase blood flow throughout the body, including the brain
  • Spice it up, add 1/2 teaspoon of cinnamon to oatmeal, 1/4 teaspoon of tumeric into salad dressings and food. Toss fresh cilantro or mint into salad. The flavor compounds in herbs (cilantro, mint, parsley etc) and spices (i.e. cinnamon, cloves, nutmeg etc) are powerful antioxidants
  • Get more potassium. Potassium-rich foods: greens (spinach, kale, broccoli, cabbage), beans and sweet potatoes. Bananas don’t make the list of top 1000 foods with highest levels of potassium
[su_expanding_quote_book alignment=”full” source_author=”Michael Greger MD” source_title=”How to Not Die” full_quote=”For much of human history we ate so many plants we got upward of 10,000 mg of potassium every day. Nowadays, less than 2 % of Americans reach the recommended daily intake of 4,700 mg of potassium because we don’t eat enough unprocessed plant foods. A 1,600 mg potassium increase per day is associated with a 21% reduction in stroke risk. Imagine how much lower your risk would be if you doubled or tripled your intake of whole plant foods.” short_quote=”Nowadays, less than 2 % of Americans reach the recommended daily intake of 4,700 mg because we don’t eat enough unprocessed plant foods”]
  • Replace sodas with iced black, green or herbal teas, Concord grape juice, cranberry and pomegranate juice.  Check labels to avoid those with artificial sugars, especially fructose corn syrup

Choosing antioxidant rich, high fiber foods makes a difference to our health and reduces the risk of brain disease.

For more empowerment:

Skip the Pharmacy and Hit Your Farmacy for Abundant Health

The most powerful tool you have to change your brain and your health is your fork.

Preventing Alzheimer’s with Lifestyle Changes

Lifestyle changes could potentially prevent hundreds of thousands of cases of Alzheimer’s disease every year in the United States

Prevent Age-Related Brain Shrinkage

It is known that a Western diet is associated with dementia — the risk factors for Alzheimer’s disease are almost identical to those for cardiovascular disease.1 In contrast, higher vegetable and fruit intake is associated with decreased risk of cognitive decline and dementia.

The Healthy Mind Cookbook

Give Me Berries!

Berries are one of nature’s most nutrient-dense foods. I try to get berries into our meals regularly during the summer months, and store up on frozen berries for the months when they are not in season. Because strawberries are #1 on the EWG Dirty Dozen list,  I don’t use them often. During fall and the winter months, I stock up on cranberries.

Berries provide powerful benefits to our health. Here is what I learned from SuperFoods Rx: Fourteen Foods That Will Change Your Life, Steven Pratt MD, and supplemented by other sources.

  • Heart health: Blueberry’s fiber, potassium, folate, vitamin C, vitamin B6 and phytonutrient content, coupled with its lack of cholesterol all support heart health. The fiber in blueberries helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease. A recent study, suggests that berries may reduce the risk of heart disease, due to their high content of anthocyanins. Anthocyanins are part of a sub-class of flavonoids (natural plant chemicals), which may help counter plaque buildup and improve cardiovascular health. According to the study, women who eat three or more servings a week of blueberries or strawberries may reduce their risk of heart disease
  • Mental health: Population-based studies have shown that consumption of blueberries can reduce the risk of cognitive declineas well as Parkinson’s disease. Blueberries in particular may improve motor skills and  reverse age-related short-term memory loss, and may also protect the brain from stroke damage.
  • Digestive health; rich in pectin (a soluble fiber) blueberries relieve both diarrhea and constipation.
  • Anti-aging benefits: Berries seemed to slow and even reverse many of the degenerative diseases associated with an aging brain.
  • Research suggests berries have anti-cancer properties.   Blueberries provide another antioxidant known as ellagic acid. Research suggests this antioxidant blocks the metabolic pathways that can promote cancer. Various studies demonstrated that people who consume fruits with the most ellagic acid were three times less likely to develop cancer than those who consume little or no dietary ellagic acid. Increased blood levels of antioxidants have been shown to favorably modify incidences of blood cancer

Blueberries combine more powerful disease-fighting antioxidants than any other fruit or vegetables. Just one serving of blueberries provides as many antioxidants as five servings of carrots, apples, broccoli or squash.

The power of blueberries is in their incredibly high levels of antioxidant phytonutrients (plant chemicals). Blueberries, particularly wild blueberries, have at least five different anthocyanins (a plant chemical) giving blueberries powerful antioxidant and anti-inflammatory abilities. Anthocyanin also works synergistically with vitamin C and other key antioxidants. They strengthen the capillary system by promoting the production of quality collagen – the building block of tissues. This subclass of flavonoids also promotes vasodilatation and has an aspirin-like effect on blood clot formation, making berries important for heart health.

Scientific studies reaffirm the basis for many remedies known from traditional therapeutic use of grapes and berry products in folk medicine.

For more health empowerment:

Dr. Fuhrman: Eating Berries Reduces Your Risk of Heart Attack

Nutrition Facts: Berries Can Improve Memory and Cognitive Function

The consumption of blueberries and strawberries is associated with delayed cognitive aging by as much as 2.5 years

Nutrition Facts: Berries and Cancer

Blueberry consumption may double the population of our cancer fighting immune cells, and the spices cardamom and black pepper may boost their activity

GreenMedInfo: Blueberries Protect Against the Top Two Killer Diseases

 

Some of my “berry” favorite recipes

Berries and Nut Pancakes

Baked Blueberry French Toast

Arugula Salad with Strawberry Dressing

Peach and Blackberry Crisp

 

 

Orange and Pineapple Medley with Mint

Simple and fresh, it dresses up a table and makes taste buds happy.
This recipe is part of Father’s Day (or anytime) Brunch menu.

It can easily become dessert with a scoop of orange or mango sorbet and a dollop of whipped coconut cream

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

Nutrient-Dense Cabbage Mushroom Ramen Soup

This delicious immune-boosting, brain-healthy, cancer-fighting soup combines some of nature’s most nutrient-dense foods.

Cabbage

Cabbage, part of the nutrient-dense cruciferous family, is rich in vitamin K which can help boost memory. Red cabbage has additional antioxidant phytochemicals that protect neurons from damage caused by oxidative stress. These flavonoids can also help improve mood and memory.

Ginger

Ginger has proven anti-inflammatory and antioxidant effects. It is digestive aid that helps breakdown of protein, and it soothes the gastrointestinal tract.  It can also help cognitive functioning, focus and memory.

Mushrooms

Nutrient-dense mushrooms are rich in essential brain nutrient B vitamins and minerals like zinc and manganese. There are several immune-boosting ingredients empower your body to react quickly and powerfully when we are exposed to disease-causing pathogens such as viruses and bacteria.

Onions and Garlic

Throughout history people recognized onions and garlic offered immune protection and could help them get well faster when they got sick. Onions and garlic are rich in:

  • anti-inflammatory and antioxidant compounds
  • antioxidant flavonoids shown to boost memory and protect neurons from injury
  • brain essential B vitamins

Seaweed

Seaweeds are one of the best foods to obtain essential minerals. The high mineral content supports nervous system function. They also contain high amounts of vitamins, as well as protein.

Sesame seeds

Rich in calcium and abundant in other minerals, particularly zinc and iron, sesame seeds also provide vitamin E.

Soba Noodles with Mushroom and Cabbage

Cabbage does not sound exciting, but the flavors of this dish are marvelous!

I’m always looking for delicious ways to maximize the nutrients in our meals and this recipe fits the bill exceptionally well because it includes 5 of 6 GBOMBs (Greens, Beans, Onions, Mushrooms, Berries, Seeds/Nuts), the most nutrient-dense foods.

Mushrooms and cabbage are powerful anti-cancer foods and this dish is loaded with them. It’s a quick dinner recipe, easily adapted to different ingredients.

Leftovers are even more delicious as the flavors meld and… it’s also yummy cold; double the recipe and voila! Lunch to take to work or to enjoy later in the week. So despite the most unattractive name of this recipe, it is a most attractive dish to make for many reasons.

[su_expanding_quote_book alignment=”right” source_author=”Joel Fuhrman MD” source_title=”Super Immunity” full_quote=”Cruciferous vegetables (such as cabbage, broccoli, cauliflower and turnips) have a unique chemical composition with proven and powerful immune-boosting effects and anticancer activity. A 20% increase in cruciferous vegetables intake corresponds to a 40% decrease in cancer rates…Mushrooms contain many unusual disease-fighting compounds that empower the body to react quickly and powerfully when we are exposed to viruses and bacteria. Frequent consumption of mushrooms can decrease the incidence of breast cancer by up to 60%. The combination of mushrooms and greens is a powerful anticancer cocktail. (Green vegetables include kale, cabbage, collards and cruciferous)” short_quote=”The combination of mushrooms and greens is a powerful anticancer cocktail”]

Variations:

  • For family friendly-dinner, leave the Sriracha out of sauce and have it on the side
  • As is for a one-dish vegan dinner
  • Use any cabbage: purple, Napa, baby bok choy
  • Add other veggies: finely sliced carrot, broccoli, bell peppers etc
  • Replace soba noodles with udon or whole-wheat spaghetti
  • Add frozen shrimp, letting them cook in the steam from the veggies
  • Add leftover chicken, I’ve even added leftover steak, thinly sliced

Moroccan Chicken Tagine with Apricots and Almonds

An authentic tagine is a stew that takes its name from the heavy earthenware pot in which it is slow cooked, traditionally over an open fire, or bed of charcoal.

I don’t have an actual tagine ceramic pot, but I LOVE making tagine stews. The flavors are a feast, with the added bonus that the flavor compounds in spices are powerful antioxidants.

Tagine dishes are slow-cooked savory stews, typically made with meat, poultry or fish together with vegetables or fruit. Spices, nuts, and dried fruits are also used. Common spices include ginger, cumin, turmeric, cinnamon, and saffron.

Although tagines are usually served on their own, I like to serve this over quinoa or couscous along with a green salad.

Orange and Pineapple Medley with Mint

Simple and fresh, it dresses up a table and makes taste buds happy.
This recipe is part of Father’s Day (or anytime) Brunch menu.

It can easily become dessert with a scoop of orange or mango sorbet and a dollop of whipped coconut cream

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.”]