DISEASE PREVENTION
FoodTrients with disease-preventing characteristics are those that reduce risk factors for common degenerative and age-related diseases like heart trouble, high cholesterol, and cancer.
Recipes that include disease-preventing ingredients are below.
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February 26, 2024
Shrimp and tomatoes are a very Mediterranean combination. I use soy sauce in place of salt and add Worcestershire sauce to create a nice depth of flavor. You’ll get selenium from the shrimp, allicin from the garlic, and lycopene from the tomatoes. Serves 2 Ingredients 3 Tbs. olive oil 1 Tbs. chopped garlic 1 cup chopped onion 1 can (8 oz.) tomato sauce 2 tsp. soy sauce 2 tsp. Worcestershire sauce 3⁄4 lb. peeled shrimp (devein, if desired) Chopped parsley as garnish Chopped chives as garnish Procedure Heat the olive oil in a large skillet over medium-high heat. Add […]
February 26, 2024
Cornish Game Hen and Brown Rice Stew This thick and hearty stew is my take on the classic Asian chicken soup. The brown rice makes it even healthier thanks to its high-fiber, selenium-rich properties. Feel free to add carrots, celery, or spinach to the mix. Add hard vegetables earlier in the cooking process and greens or herbs later. I like to soak the brown rice overnight before cooking it. This shortens the cooking time by about 20 minutes. Serves 4-8 Ingredients 1 inch peeled gingerroot 1 Tbs. canola oil 1⁄4 cup chopped onion 1 whole Cornish game hen, cut into […]
February 13, 2024
Apple Barley Salad Barley is a great source of detoxifying fiber, B vitamins, and selenium. I pair it with apples in this bright, crunchy salad. For the corn kernels, I prefer fresh-roasted corn, but you can use thawed frozen corn kernels, too. The apples can be any variety or color that you like, or even a combination. All apples contain quercetin, a compound that helps support the immune system, thereby “keeping the doctor away.” Raisins provide antioxidants and resveratrol, the same heart-healthy compound found in red wine. My Honey-Lime Dressing increases the antioxidant, anti-inflammatory, and immunity-boosting components of this recipe. […]
February 8, 2024
The region of Ikaria, Greece, is a Blue Zone, meaning some of the world’s longest-living people live there. Ikarian Greeks include walnuts in their diet, and it’s no wonder many of them live well past the age of 100! Walnuts are one of the best foods for you because of their many nutritional qualities. In this pesto, the light, fresh flavor of the celery leaves goes well with the rich flavor of the walnuts. Just buy a bunch of celery with plenty of leaves still on the stalks. If you can’t find enough celery leaves, you can use stemmed watercress […]
January 31, 2024
This recipe uses a procedure that allows you to create smoked fish at home without using a smoker. Though it takes approximately 6 hours to brine, marinate, and bake the fish, it does not require considerable effort. The secret ingredient is hickory-flavored liquid smoke. Leaving the bones in the fish keeps it firm while it’s “smoking.” Serves 4-6 Ingredients 4 lb. fresh trout, salmon, or mackerel, cleaned and gutted 1 cup kosher salt dissolved in 4 cups water 1 cup olive oil 1⁄4 cup hickory-flavored liquid smoke Lemon slices as garnish Rock salt (optional) Fresh herbs (optional) Procedures Leave […]
January 31, 2024
Lobster not only tastes delicious, but its succulent flesh is loaded with Omega-3s, selenium, zinc, and B vitamins, which protect the brain and fight against cancer cells. The olive oil mayonnaise brings additional anti-inflammatory benefits while helping to prevent the tender lobster meat from drying out in the oven. Serves 2 Ingredients 2 lobster tails Sea salt and ground pepper to taste 2 Tbs. lemon juice (about 1 lemon) 1–2 Tbs. olive oil mayonnaise 1 Tbs. grated Parmesan cheese Lemon wedges as garnish Chopped parsley as garnish Procedure Preheat oven to 350 degrees. Arrange the lobster tails shell side […]
January 30, 2024
An ounce or two of turmeric juice mixed with a glass of freshly squeezed orange juice makes a healthy and refreshing beverage. The turmeric and vitamin C in the orange juice double the antioxidant power of this drink. Turmeric also helps reduce inflammation. Serves 2 Ingredients 2 recipes Fresh Turmeric Juice (see FoodTrients recipe) 2 cups freshly squeezed orange juice Crushed ice (optional) Procedure Combine the Fresh Turmeric Juice and orange juice and divide equally between 2 glasses. Serve at room temperature or over crushed ice, if desired. FoodTrients Curcumin Quercetin Vitamin C
December 19, 2023
Green tea, with its powerful theaflavins, is a strong antioxidant with vigorous anti-inflammatory properties, a heart-healthy addition to anyone’s diet. Green tea is wonderful to drink on its own, but it also can be incorporated into recipes. I use an old Asian trick for mixing more green tea into your diet with my Green Tea Noodles with Edamame. It’s an easy and budget-friendly recipe. Just boil soba, udon, or ramen noodles in green tea instead of water. Green tea has far more age-fighting power than water. If you want to eat these noodles cold, rinse them in cold water after […]
November 17, 2023
Chocolate Chip Spice Cookies These chocolate chip and spice cookies are packed with wholesome ingredients like walnuts, rolled oats, whole-wheat flour, and applesauce to reduce caloric content while maximizing nutrients. They are made without butter and without white or brown sugar, yet they maintain a traditional taste and texture. Oats have anti-inflammatory, antioxidant, anti-itch, and anti-irritant properties. The fiber and omega-3 fatty acids in oats help lower your cholesterol. Cinnamaldehyde is a powerful antioxidant found in cinnamon. The spice also contains coumarin, a natural blood thinner. YIELDS 24 Cookies Ingredients 1 cup rolled oats (not instant or steel-cut) 1 cup […]
November 17, 2023
Pickle juice makes a nice poaching liquid, but I’ve found that pickling spices without the vinegar are even better for poaching fish, especially salmon. You can make your own spice mix or you can buy prepackaged pickling salts. I top this poached salmon with my Pecan and Sundried Tomato Tapenade and my Mock Sour Cream. It can be served hot or cold. BENEFITS: Salmon is an excellent source of heart-healthy Omega-3 fatty acids, which can also help improve cognition. Omega-3s beautify your skin by reducing inflammation and enhancing the skin’s ability to retain moisture. SERVES 4 Ingredients 3 cups water […]
October 23, 2023
Curries made with turmeric and coconut milk are amazingly heart-healthy. Add some ginger and garlic and your heart and arteries will thank you even more. This dish will help reduce your risk of heart disease and stroke because of all of its anti-inflammatory compounds. If you can’t find fresh moringa leaves, you can use green tea powder. To make this a vegan entree, substitute tofu or soybeans for the chicken. Vegan or not, this dish is delicious served over white or brown rice. BENEFITS Curry powder contains curcumin, an anti-inflammatory as powerful as a prescription drug. The fiber in the […]
October 10, 2023
A twist on the traditional panzanella salad using fall vegetables and homemade whole-grain croutons. This is the perfect salad for adding to your fall harvest table! The sweet potatoes have immune-boosting carotenoids. The Brussels sprouts have disease-preventing sulfur compounds. Ingredients For the roasted vegetables: 3 sweet potatoes, peeled and cut into 3/4 inch cubes 8 Brussels sprouts, halved, ends trimmed and outer leaves removed 4-6 smashed garlic cloves 2 Tbs. olive oil Sea salt and ground black pepper, to taste For the croutons: Small loaf of whole grain bread, cut into 1 inch cubes 2 Tbs. olive oil 5 Tbs. […]
September 24, 2023
Cauliflower Steaks with Goat Cheese These cauliflower steaks can serve as a vegetarian main course or sit beautifully alongside grass-fed, grilled rib-eye or Porterhouse steaks. Piment d’Espelette is the French version of paprika. It’s mild and full-flavored. You can use paprika or red pepper flakes (1 tsp.) instead. A member of the nutrition-packed, cruciferous cabbage family along with Brussels sprouts and broccoli, cauliflower is anti-inflammatory and antioxidant-rich, and may boost both heart and brain health. Eating cauliflower provides impressive amounts of vitamin C, vitamin K, beta-carotene, and much more while supporting healthy digestion and detoxification. Cauliflower has indoles (sulfur compounds) […]