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6 Delicious, Nutritious Pumpkin Recipes

Did you know that pumpkin packs an abundance of disease fighting nutrients? It also has wound healing, antimicrobial, anti-inflammatory, antioxidative, anti-ulcerative properties .
Extremely high in fiber, and low in calories, pumpkins are a rich source of:

  • amino acid tryptophan (important for production of serotonin in the body – key to brain function, is associated with positive mood and has a role in healthy sleep)
  • essential fatty acids
  • essential minerals potassium, magnesium
  • vitamins A, C and E
  • carotenoids, tocopherols and many phytochemiclas

“Pumpkin contains one of the richest supplies of bioavailable carotenoids known to man. Carotenoids are deep orange, yellow or red colored fat-soluble compounds that help protect us from free radicals, improve our immune response, and enhance cell-to-cell communication. Foods rich in carotenoids have been linked to a host of health-promoting and disease-fighting activities. They have been shown to decrease the risk of various cancers, including those of the lung, colon, bladder, cervical, breast and skin. The combination of carotenoids, potassium, magnesium and folate found in pumpkin offers protection against cardiovascular disease.” – Superfoods RX by Pratt, Steven and Matthews, Kathy

I used to think of pumpkins only as Halloween jack-o-lanterns and mushy pumpkin pies at Thanksgiving. Pumpkins didn’t register on my radar as a food, much less a superfood.

Now when fall comes around, I enthusiastically put it into my food.

Organic canned pumpkin is easy to incorporate into recipes, high in fiber and low in calories. But I recently made my own homemade pumpkin puree. from our leftover Halloween pumpkin. I used some to make Pumpkin Shrimp Curry and froze the remaining puree in mason jars for another day.

I feel like Linus waiting in his pumpkin patch for the Great Pumpkin. Sadly, Linus is always left waiting but never gives up hope. My hopes on the other hand, come to fruition as great pumpkins turn into great dishes this fall and boosting our immune system.

“Pumpkins contain carotenoids important for immune function. They are good sources of beta-carotene, alpha-carotene, lutein and zeaxanthin, antioxidants belonging to a group of pigments called carotenoids. Carotenoids defend the body’s tissues against oxidative damage, helping to prevent chronic diseases and premature aging. They help protect the eye from damage and improve several aspects of visual performance.” SuperImmunity by Fuhrman, Joel.

Here are some of my favorite ways to use pumpkin puree:

Pumpkin Hummus

Creamy Pumpkin Coconut Soup – Naturally Ella

One Lovely Life: Pumpkin Chili

Pumpkin Shrimp Curry

Pumpkin Turkey Meatballs – Paleo Running Momma

I like to serve with a green salad + 3 colors and over quinoa, on occasion with orzo.

Parmesan Pumpkin Quinoa – I Food Real

This is so YUMMY and versatile. I used it

  • as a side with roasted fish, chicken or pork tenderlon
  • lunch salad tossed with greens
  • as a breakfast bowl
  • it can stand alone as a vegetarian meal topped with pumpkin seeds or chopped nuts

For More Empowerment
8 Impressive Benefits of Pumpkin

Top 5 Reasons to Eat More Pumpkin (Benefits, Nutrition & More): Dr. Axe

Originally published October 2017

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

 

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

 

Sweet Potato and Poblano Pepper Salad

Oh la la the contrasts in this dish: color, texture, sweet and spicy. Now here’s a potato salad I love!

Add the black beans and it’s robust and filling enough to be a main entree.

I serve it at room temperature. You can make it a day ahead. If so (the dressing gets absorbed over night), mix 1 tablespoon apple cider vinegar with 2 tablespoons extra virgin olive oil and toss again before serving.

It’s very popular at our summer dinner parties. I like to serve it with pork tenderloin (grilled or roasted), a quinoa pilaf and a green salad. Vegetarians/vegans can skip the pork and still have a well-balanced, delicious meal.

It also pairs well with grilled chicken.

Sweet potatoes are rich in cartenoids, orange, yellow or red-colored fat soluble compounds that protect plants from sun damage while they help them attract birds and bees for pollination. Cartenoids help protect us from free radicals, modulate our immune response, enhance cell-to-cell communication and play a major role in protecting the skin and eyes from damaging effects of ultraviolet light. Foods rich in cartenoids have been linked to a host of health-promoting and disease-fighting activities. They have been shown to decrease the risk of various cancers, including lung, colon, bladder, cervical, breast and skin.
Superfoods RX: Fourteen Foods that Will Change Your Life, Steven Pratt, MD and Kathy Matthews

 

Southwest Hummus

Beans are so important to our health that we should  Eat More Beans. Hummus/bean dips are a delicious way to do this. I use them instead of mayo as a sandwich spread, or in wraps with leftover grains and spinach (or other greens).

Roasted bell peppers make this one of my favorite bean spreads. Garbanzo and tahini are staples in our house. When bell peppers are not in season, I use store-bought roasted red peppers (read ingredient label to ensure there’s no sugar or unnecessary addivites).

This a quick appetizer to put together for impromput dinner with friends, or to take as a contribution for dinner at someone else’s home.

Garbanzo beans have been used to treat blood pressure for thousands of years and can lower cholesterol levels. So let’s have Hummus for a Healthy Heart

SuperFoods: The backbone for a healthy life

Superfoods are nutrient-dense (lots of nutrition per calorie) whole foods. These are the foundation for my cooking. And in my world, food must be delicious, let’s take these wonderful Mother Nature foods and create meals we love to eat.

[su_expanding_quote_without_link alignment=”right” source=”SuperFoods Rx” full_quote=”Food is pleasure. When you sit at the table you’re not a patient, you’re a person. Eating should be a satisfying part of your life” short_quote=”Eating should be a satisfying part of your life”]

We all know the macronutrients – carbs, proteins, and fats. But it’s the lesser-known micronutrients that seem to really boost our health. I think they also significantly increase flavor and color in our food.

Micronutrients are vitamins, minerals and phytonutrients (phyto from the Greek word “plant”). Phytonutrients have significant health benefits:

  • Facilitate the ability of our cells to communicate with one another
  • Have anti-inflammatory abilities
  • Can prevent mutations at the cellular level and prevent the proliferation of cancer cells

For a crash course in superfoods, here are my notes from the book SuperFoods Rx: Fourteen Foods that Will Change your Life” by Steven Pratt MD and Kathy Matthews.

Some foods are proven to help prevent cardiovascular disease, type II diabetes, hypertension, certain cancers, and dementia. These nutrient-rich foods should be the backbone of our daily diet.

[su_expanding_quote_without_link alignment=”right” source=”SuperFoods Rx” full_quote=”The right foods can actually change the course of your biochemistry. They can help to stop damage at the cellular levels that can develop into disease…Their effects on your body make the difference between the development of chronic disease and a vigorous extended life. They can prevent or greatly reduce your risk of vision problems, heart disease, stroke, diabetes and a host of other killers.” short_quote=”The right foods can actually change the course of your biochemistry.”]
  1. Beans: Pinto, navy, Great Northern, lima, garbanzo, lentils, green beans, sugar snap peas, green peas.
  • lower cholesterol; combat heart disease, stabilize blood sugar, relieve constipation, diverticular disease, hypertension and type II diabetes.
  • deliver a healthy dose of potassium, calcium, and magnesium, a mineral and electrolyte combination associated with a reduced risk of heart disease and hypertension.
  • may help prevent cancer; beans contain phytoestrogens called “lignins” that may reduce the risk of cancer associated with estrogen levels
  1. Berries: purple grapes, cranberries, raspberries, currants, strawberries, blackberries, cherries, all berries fresh, frozen or dried.
  • high levels of antioxidant phytonutrients – key players in neutralizing free-radical damage to cells and tissues
  • seem to slow and even reverse degenerative diseases associated with an aging brain
  • provide antioxidant known as ellagic acid that seem to blocks metabolic pathways that can promote cancer
  1. Cruciferous: Broccoli, Brussels sprouts, cabbage, kale, turnips, cauliflower, collards, bok choy, mustard greens, Swiss chard
  • lower the risk of cancer
  • boost the immune system, lowers the incidence of cataracts, supports cardiovascular health, builds bones
  • bone builders
  • rich source of phytonutrients, vitamins and minerals that help prevent heart disease
  1. Whole-grains: oats, brown rice, barley, whole-wheat, buckwheat, rye, millet, bulgur, quinoa, kamut, wild rice, spel and couscous
  • lower risk of coronary heart disease, stroke, diabetes, hypertension, and osteoporosis
  • can reduce risk of cancer
  • benefit the heart, reducing risk of heart strokes, coronary artery disease and lower blood pressure
  1. Citrus: orange, lemons, grapefruit, kumquats, tangerines, limes
  • inhibit cancer cell growth, protect DNA, promote cardiovascular health, act as anti-inflammatory and are antimicrobial.
  • contain anticancer agents, the anticancer power of oranges is most effective when the whole fruit is eaten
  1. Pumpkin: carrots, butternut squash, sweet potatoes, orange bell peppers
  • pack an abundance of disease-fighting nutrients including potassium, magnesium and vitamins C and E.
  • contain synergistic combination of carotenoids (phytonutrient) that protect from free radicals, modulate our immune response.
  • decrease the risk of various cancers, lower rates of heart disease and decrease risk of cataracts and molecular degeneration
  1. Salmon: Alaskan halibut, canned tuna, sardines, herring, trout, sea bass, oysters and clams
  • rich in Omega-3 which reduces risk of coronary artery disease, controls hypertension , prevents age-related macular degeneration, mitigates autoimmune diseases such as lupus and rheumatoid arthritis, relieves depression mental problems such as attention deficit hyperactivity, dementia and Alzheimer’s
  • canned wild Alaskan salmon is a great budget-conscious option, also canned tuna or canned sardines.
  1. Soy: tofu, soymilk, soy nuts, edamame, tempeh, miso
  • can help prevent cardiovascular disease, cancer and osteoporosis as well as help relieve menopausal and menstrual symptoms
  • avoid processed soy foods; read food labels!
  1. Spinach: kale, collards, swiss chard, mustard greens, turnip greens, romaine lettuce
  • protect the eye from harmful light rays and help prevent macular degeneration and cataracts
  • prevent oxidized cholesterol from building up in blood vessel walls, and reduce risk of heart disease
  • stabilize blood sugar, play an anti-aging role and enhance the immune system
  • studies found that the more spinach consumed, the lower the risk of almost every type of cancer; phytochemical protect our DNA, repair damaged DNA, promote healthy cell replication, boost the immune system, detoxifies pollutants, and reduces chronic inflammation
  1. Tomatoes: red watermelon, pink grapefruit, papaya, guayava, persimmons
  • studies have shown that the higher the tomato intake, the lower the cancer risk, particularly prostrate cancer
  • canned, tomato sauce and paste are also effective
  1. Turkey
  • has niacin, vitamins B6 and B12 good for energy production. Niacin seems to lower the risk of heart attacks
  • rich in zinc, critical for a healthy immune system
  • good source of selenium (mineral), critical to thyroid hormone metabolism, and immune function
  1. Walnuts: almonds, sesame seeds, pumpkin and sunflower seeds, pecans, hazelnuts, cashews, pistachio nuts
  • can reduce risk of coronary heart disease, diabetes, and cancer
  • nuts are high in calories but have extraordinary health benefits, eat in moderation. Add a few nuts to your daily diet, substituting for other foods, like cheese
  1. Yogurt and kefir
  • provide a range of health benefits that include live active cultures, protein, calcium and B vitamins which work together
  • strengthen the immune system and help prevent infection and inflammation
  • help absorb nutrients
  • effective health-promoting yogurt must contain live active cultures. Check the labels, the more beneficial cultures listed, the better
  • buy plain nonfat or low-fat yogurt instead of flavored yogurts which are high in sugar and additives
  1. Tea
  • tea has antiviral, anti-inflammatory, anti-cavity, anti-allergy properties
  • a daily tea habit promotes health and prevents disease
  • can decrease risk of cancer by inhibiting formation and growth of tumors, prevent cell mutation and deactivate carcinogens.
  • tea consumption is associated with lowered risk of heart disease and stroke; also plays a role in keeping the lining of blood vessels plaque free, which lessens risk of coronary heart disease

For more information about super foods

Webmed: Super Foods for Optimal Health

Recipes

Sweet Potato and Poblano Pepper Salad

Oh la la the contrasts in this dish: color, texture, sweet and spicy. Now here’s a potato salad I love!

Add the black beans and it’s robust and filling enough to be a main entree.

I serve it at room temperature. You can make it a day ahead. If so (the dressing gets absorbed over night), mix 1 tablespoon apple cider vinegar with 2 tablespoons extra virgin olive oil and toss again before serving.

It’s very popular at our summer dinner parties. I like to serve it with pork tenderloin (grilled or roasted), a quinoa pilaf and a green salad. Vegetarians/vegans can skip the pork and still have a well-balanced, delicious meal.

It also pairs well with grilled chicken.

Sweet potatoes are rich in cartenoids, orange, yellow or red-colored fat soluble compounds that protect plants from sun damage while they help them attract birds and bees for pollination. Cartenoids help protect us from free radicals, modulate our immune response, enhance cell-to-cell communication and play a major role in protecting the skin and eyes from damaging effects of ultraviolet light. Foods rich in cartenoids have been linked to a host of health-promoting and disease-fighting activities. They have been shown to decrease the risk of various cancers, including lung, colon, bladder, cervical, breast and skin.
Superfoods RX: Fourteen Foods that Will Change Your Life, Steven Pratt, MD and Kathy Matthews

 

Southwest Hummus

Beans are so important to our health that we should  Eat More Beans. Hummus/bean dips are a delicious way to do this. I use them instead of mayo as a sandwich spread, or in wraps with leftover grains and spinach (or other greens).

Roasted bell peppers make this one of my favorite bean spreads. Garbanzo and tahini are staples in our house. When bell peppers are not in season, I use store-bought roasted red peppers (read ingredient label to ensure there’s no sugar or unnecessary addivites).

This a quick appetizer to put together for impromput dinner with friends, or to take as a contribution for dinner at someone else’s home.

Garbanzo beans have been used to treat blood pressure for thousands of years and can lower cholesterol levels. So let’s have Hummus for a Healthy Heart