Recipes and Foods You Can Eat To Prevent Disease

In the FoodTrients world, ‘disease preventing’ foods are those that reduce risk factors for common degenerative and age-related diseases such as cancer, arthritis, and diabetes. According to our nutritionist, Ginger Hultin, “Disease preventing FoodTrients® focus on foods that can help reduce the risk of, or even help navigate chronic conditions such as cardiovascular disease, diabetes, and certain cancers. There’s a lot of research to suggest that the foods you eat make a difference in disease management. What you eat makes a difference.”

There are a number of steps you can take to fight or prevent disease:

Follow a Healthy Dietary Pattern

Minimize highly processed foods. Learn what is sustainable for you and remember, good health is not reliant on any one food, but on a variety of foods with different beneficial properties.

A Healthy Plate

Gone is the USDA food pyramid. Note that today’s healthy plate consists of half fruits and vegetables, modest portions of high fiber whole grains and starches, lean proteins, and smaller quantities of healthy fats.

A Plant-Based Diet

Michael Pollan, journalist and author of The Botany of Desire and The Omnivore’s Dilemma has famously said, “Eat food. Not too much. Mostly plants.” Pretty simple instructions for a healthful, disease-preventing diet.

Pollan has also advised his audience not to eat foods made up of ingredients your great grandparents wouldn’t recognize—foods loaded with chemicals, artificial flavors, and preservatives. A plant-based diet limits or excludes animal products, such as eggs, meat, and dairy. Research strongly suggests that following a plant-based diet reduces inflammation in the body, thereby decreasing one’s chronic disease risk.

Mediterranean Diet

This is the diet for those who don’t like to diet. Heavy with fruits and vegetables, lean proteins such as chicken or fish in small quantities and prepared simply, with some legumes, unsaturated fat such as olive oil and whole grains, the Mediterranean Diet is flavorful and easily adapted. By consuming heart-healthy foods similar to those consumed in the Mediterranean region, incidence of chronic diseases can be decreased.

Dietary Approach to Stop Hypertension (DASH)

For those with high blood pressure and/or at- risk for cardiovascular disease, this eating plan includes fruits, vegetables, whole grains, lean protein, and low-fat dairy with an emphasis on reducing salt intake. Not unlike the Mediterranean diet, but with emphasis on reducing blood pressure.

Disease-Fighting Foods

No matter which diet plan you choose to follow, eating these foods is effective for minimizing chronic diseases. Your best bet for keeping diseases at bay is to look to highly colored fruits and vegetables such as berries and dark leafy greens, healthy fats such as avocado and olive oils, high-fiber foods. Try to eliminate sugar, refined carbohydrates, high fat foods, and increase your consumption of plants.

• Black tea: improves circulation, may help to lower triglycerides and bad cholesterol, and may even keep cancer cells from rapidly multiplying (in some studies).
  

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• Brown, red, or black rice: great high fiber rice varieties have cholesterol-lowering plant compounds to keep your digestive tract moving smoothly. Rice contains unique antioxidants (especially in the colored types – red and black) that support health and calm chronic inflammation.
  

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• Legumes (e.g. beans, peas, and lentils): great sources of plant-based, high-fiber protein that can improve blood sugar levels and decrease risk of chronic diseases such as diabetes, cardiovascular disease, and some cancers.
  

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• Leafy greens (e.g. collard greens, kale, Swiss chard): contain fiber and antioxidants to decrease inflammation and risk of chronic disease. They are also rich in unique plant compounds that are proven to support age-related eye problems.
  

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• Olives and extra virgin olive oil: an excellent source of vitamin E and antioxidants to protect against cancer-causing free radicals.
  

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• Salmon: this fatty cold-water fish is full of high-quality protein and omega-3 fatty acids to support cognitive function and calm inflammation in the body. Eating fish 2x per week is strongly correlated with heart health.
  

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• Walnuts: are rich in phytonutrients (healthy plant compounds) that could help prevent chronic diseases such as cardiovascular disease and some cancers. Additionally, walnuts are very anti-inflammatory.
  

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It’s pretty easy to eat well on any of these diet plans. I’ve written three cookbooks that contain plenty of disease-fighting/preventing recipes.

From my most recent cookbook, Anti-Aging Dishes from Around the World is a healthful take on quesadillas.

Blue Zone Vegetable Quesadillas

Quesadillas have a reputation for being unhealthy. It’s true that they can be very high in fat and calories, but it’s possible to lighten up this classic dish. Cheese is still required to hold the tortillas together, but now you can get creative by adding high-fiber protein and antioxidant-rich vegetables for more nutrients. The longevity Blue Zone of Loma Linda, California, with its high population of vegetarian Seventh-day Adventists, inspired this recipe. Spinach and beans create a heartier and more filling base, while spicy salsa adds flavor and texture. I like to top these quesadillas with my Aztec Chipotle Salsa and my Guacamole with Pomegranate Seeds.

Benefits

Pinto beans contain protein, fiber, tissue-repairing lysine, bone-building calcium, oxygen-transporting iron, skin-loving zinc, and vitamin B-6, which the body needs to produce energy. Spinach provides protein, iron, and fiber as well. It also contains cancer-fighting isothiocyanates.

Yields 2 quesadillas 

Ingredients

Olive oil spray to coat

4 (6-inch) corn tortillas
1 cup shredded cheese (Mexican blend or Jack), divided
1 cup vegetarian refried beans, divided
1 cup roughly chopped fresh spinach, divided

Procedure
1. Coat a skillet lightly with the spray and warm over medium heat. Place 1 tortilla in the pan.
2. Top with ¼ cup cheese, ½ cup refried beans, and ½ cup spinach.
3. Top the mixture with ¼ cup of additional cheese and another tortilla.
4. Press the top tortilla down lightly, then cook for 2–3 minutes on each side or until the quesadilla is golden brown and the cheese has melted.
5. Move the quesadilla to a cutting board and cut into quarters.
6. Repeat to make the remaining quesadilla. Serve hot with your choice of salsa and guacamole.

Gluten-Free

Vegetarian

Also from Anti-Aging Dishes from Around the World:

American Steakhouse Potatoes with Caramelized Onions

This recipe is a nod to the classic American custom of eating steaks with baked potatoes. But here you eat less protein and forgo the calorie-rich butter and sour cream that usually dresses them. My Caramelized Onions top this dish.

Benefits

Potatoes contain vitamin B6, potassium, and fiber for gut health. The protein in steak helps build and repair muscles, hair, nails, skin, bone, and cartilage. Mushrooms contain selenium, which helps protect the heart and regulate blood clotting.

Icons: Disease Prevention, Strength

Serves 2–4

Ingredients

2 large Russet potatoes, skin on

1 lb. sirloin steak tips, in small, bite-sized pieces (about 1 inch)

2 Tbs. coconut oil

½ tsp. garlic salt

¾ tsp. freshly ground black pepper

⅛ tsp. dried oregano

1 Tbsp. Worcestershire sauce plus more for serving, if desired

1 cup chopped mushrooms

1 cup Caramelized Onions

Procedure

1. Preheat the oven to 400 degrees F.
2. Scrub the potatoes, cutting out any black spots on the skin. Pierce them all over with a fork, wrap them in foil, and bake for 1½–2 hours or until they yield to a gentle squeeze.
3. In a skillet, heat the oil over medium heat. Add the steak tips, garlic salt, pepper, and oregano. Cook, stirring often, for 5 minutes or until the tips are brown.
4. Add the Worcestershire sauce and mushrooms and cook for 5 more minutes or until the meat is to your desired doneness.
5. With the heat still on medium-low, cook the caramelized onions in the skillet for 30–60 seconds, or until warmed through (if they’re not warm already).
6. Cut the potatoes in half or in quarters and lay them on the plates. Spoon the steak tips over them. Serve with more Worcestershire sauce, if desired.

Gluten-Free

For the Caramelized Onions:

Caramelized onions are wonderful with just about any beef dish. They can go on top of burgers, into beef stroganoff, or used for French onion soup. These onions can be made ahead and stored in the refrigerator for about a week.

Benefits

Onions are good at supporting the immune system.

Yields about ¾ cup

Ingredients

1 sweet onion (Maui or Vidalia), sliced into thin rings

2 Tbs. butter

¼ tsp. Himalayan salt

Freshly ground black pepper to taste

Scant ¼ cup Sherry wine (I prefer Harvey’s Bristol Cream)

Procedure

1. Preheat the oven to 400 degrees F.
2. Place the butter in the bottom of a cast-iron skillet.
3. Cut the onion rings in half and scatter them over the butter in the skillet. Sprinkle with the salt and pepper.
4. Place the onions in the oven for 30 minutes or until their edges turn dark brown, turning them every 5 minutes.
5. Remove them from the oven and deglaze the pan with the Sherry, stirring until all the liquid is absorbed and the onions have taken on a nice brown color.

Gluten-Free

Vegetarian

Tilapia Filets With Cilantro

Fish is always a high-quality protein that helps repair cells and keep your body strong. The following recipe for Tilapia Fillets is from my Age Gracefully Cookbook: The anti-inflammatory properties of fresh cilantro, ginger, and olive oil help keep skin looking young. I prefer to make this recipe using tilapia fillets, though you can substitute any firm, whitefish fillet. Using banana leaves to wrap the fillets will impart the full flavor of the fish, but the use of aluminum foil alone will also work.

SERVES 2

Ingredients

2 banana leaves
2 tilapia fillets
Sea salt and ground pepper to taste
1 lemon, cut in half and seeds removed
1/2 cup seeded and sliced tomato
1 Tbs. peeled and thinly sliced gingerroot
1/4 cup chopped onion
2 Tbs. chopped scallions
2 Tbs. olive oil
1/2 cup chopped fresh cilantro

Procedure

1. Preheat grill or oven to 350 degrees. Lay a banana leaf on top of a large square of aluminum foil (about 8″x 8″). Place a fillet in the middle of the leaf. Repeat.
   2. Add the salt and pepper and squeeze the juice from the lemon over the fillets.
   3. Top the fillets with the tomato, ginger, onion, and scallions. Drizzle with the olive oil.
   4. Wrap the banana leaves around the fillets to create a square packet. Wrap the packet with aluminum foil.
   5. Bake fillets at 350 degrees for 13-15 minutes, or grill for 20 minutes on each side.
   6. To serve, remove the aluminum foil wrap and transfer the fillets to a plate. Top packets with the cilantro and serve with the banana leaf.

FoodTrients
Gingerol
Lycopene
Oleocanthals
Omega-3s
Vitamin C

South Asian Chaat Salad

This flavorful salad was inspired by a type of chaat or savory snack served across India, and features puffed quinoa and lentils for extra protein and fiber. A satisfying serving of 2 ½ cups contains 14 g of protein.

Ingredients

1/2 cup cooked French green lentils

1 small green or red bell pepper, finely diced

3 Persian cucumbers, finely diced

1 jalapeño pepper, seeded and finely diced (optional)

2/3 cup (about 1 ear) of fresh corn removed from the cob

1 cup puffed quinoa (can be found online or in some health food stores)

1/4 cup tamarind-date chutney (look for one without added sugar such as Pure Indian Foods brand, ‘A Date with Tamarind’)

2 tablespoons coriander chutney (available online or in some specialty supermarkets)

1/2 cup finely chopped Roma or cherry tomatoes

1/3 cup finely chopped red onion

1/4 cup finely chopped fresh cilantro

1/3 cup unsalted roasted peanuts

Directions

1. Evenly divide lentils, bell pepper, cucumber, jalapeño (if using), corn and quinoa between two bowls. Drizzle with tamarind-date chutney and coriander chutney. Top with tomatoes, onion, cilantro and peanuts