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.
To learn more about disease prevention, click the icon.
November 8, 2016
Heart-friendly yams are tarted up with lime juice and shredded coconut in this festive side dish. Serve it with lamb or my Ostrich Meatballs (Age Beautifully Cookbook). It also goes well with turkey, pork, and meatloaf. BENEFITS: Yams (and/or sweet potatoes) contain carotenoids and fiber. Carotenoids inhibit cancer and tumor growth, reduce your risk of heart disease, and support immune function. Fiber lowers blood cholesterol and, like carotenoids, reduces your risk of heart disease. SERVES 2-4 Ingredients 2 cups cubed yams or sweet potatoes, peeled 1 Tbs. coconut oil ½ tsp. salt or salt substitute 1 Tbs. fresh lime juice (and/or thin […]
October 25, 2016
When it comes to fruits and vegetables, there’s no reason to limit yourself to fresh items only. Especially when your refrigerator is nearly empty, you cannot underestimate the potential of pantry staples like heart-healthy canned tomatoes and anti-inflammatory coconut milk. Combined with some carrots and a little dried curry powder, they easily transform into a flavorful soup that’s ready to be enjoyed in well under an hour. Try it on its own or with Vegetable Crackers from The Age Beautifully Cookbook. SERVES 2 Ingredients 2 Tbs. toasted sesame oil ½ cup diced red onion 2 carrots (about ⅔ cup), peeled […]
June 21, 2016
Summer entertaining? Whether you’re hosting a barbeque, a birthday, or a party in the garden, be sure to offer your guests healthy and savory appetizers. A Mediterranean tapenade rich with olives, garlic and herbs is the perfect hearty pre-dinner snack. Olives are full of anti-inflammatory heart-healthy fat and packed with briny flavor. Serve this tapenade with whole wheat pita, crackers, or the vegetables of your choice. YIELDS 1 Cup Ingredients 1 cup kalamata olives, pitted 2 Tbs. capers, drained ½ tsp. dried oregano 2-3 leaves fresh basil, ripped into small pieces 1 medium clove garlic, minced ¼ tsp. freshly ground […]
April 26, 2016
I found the inspiration for this tapenade while at a health spa in Mexico. Of course, I put my own special FoodTrients spin on it to create a great topping for fish and a dip for crackers and bread. The pecans can be toasted or raw. I like to use sundried tomatoes preserved in olive oil. Benefits Pecans contain omega-3 fatty acids, which can help improve your blood circulation by lowering triglycerides, or bad fats. Omega-3s help your skin by reducing inflammation that can lead to accelerated skin aging. Tomatoes, especially sundried, are a rich source of lycopene, an antioxidant […]
August 11, 2015
Surprise your guests with a unique slaw of unexpected texture and color packed full of flavor and healthful nutrition! Cabbage has anticancer and cardiovascular benefits because of the unique enzymes, antioxidants and nutrients including glucosinolates that it contains. These compounds contribute to the pungent nature of cruciferous vegetables like cabbage, broccoli and Brussels spouts and are health-promoting when consumed. By adding complex natural flavors like coconut, lemon juice, and soy sauce, this dish offers a savory and unique blend of textures that your guests will love. Adding turmeric, curry powder, and cumin skyrocket the nutritional and antioxidant value and […]
February 4, 2015
It’s hard to find a better health combination for your arteries than lycopene and Omega-3s. This recipe combines the power of tomatoes with delicious homemade sardines. Brining the fish makes all the difference, and cooking blends the fish and tomato flavors. I prefer to use small whole fish such as smelt, mackerel, or herring, which have a lower mercury content than larger fish. If you use a larger fish such as trout or tuna, cut it into pieces. I serve these tomato sardines over brown rice or combine them with mayonnaise, celery, onion, carrot, and jicama and make a sardine […]
January 27, 2015
Try buying enchilada sauce in a can or jar and you’ll be hard-pressed to find one without sugar somewhere on the ingredient label. Why alter the wonderful anti-cancer effects of a tomato-based product with an inflammatory food like sugar? The reason sugar is almost always added is because tomato-based sauces can be acidic and sugar adjusts this flavor well. Try the recipe without any sweetener, but if you find it a tad acidic, you can try a small amount of neutral sweetener such as agave syrup if needed. The health properties of tomatoes, particularly lycopene, are enhanced by cooking […]
December 15, 2014
By changing the bulgur wheat usually found in tabbouleh with quinoa, you are getting a nutrient-dense gluten-free grain that acts as a complete protein. It also has silica for building collagen, which helps boost your skin’s elasticity. The tomatoes provide heart-healthy lycopene, the parsley gives us detoxifying chlorophyll and antioxidants, and the olive oil helps lower inflammation. To make this a gluten-free appetizer, swap the pita rounds for flaxseed crackers or eat the tabbouleh alone as a salad. SERVES 2 Ingredients 1/2 cup quinoa 1/2 tsp. kosher salt dissolved in 1 cup water 2 cups finely chopped parsley 1/2 cup […]
July 2, 2014
My mother made this dish for our family dinners whenever we wanted comfort food. I always think of her when I make it. It has chicken and egg–symbols of the life cycle. I usually serve it over some form of potato: mashed, boiled baked, or even fried (baked potatoes are the healthiest option). The chicken provides detoxifying selenium, and the tomatoes offer heart-healthy lycopene. The garlic contributes immune-boosting allicin compounds, while the olive oil adds natural anti-inflammatory compounds (oleocanthal and oleuropein). SERVES 4 Ingredients 2 Tbs. olive oil 2 Tbs. minced garlic 1/2 cup diced onion 2 cups […]
July 3, 2013
The secret to this dish is the oyster sauce in the marinade. For years, people have asked me what makes this swordfish so tangy and delicious. I’ve refused to divulge my secret…until now! The marinade makes the fish so flavorful that it doesn’t need any extra sauce. But you can top it with my Papaya Relish for more antioxidant power. SERVES 2 Ingredients 1/3 cup oyster sauce 1/4 cup lemon juice (about 2 lemons) 1/4 cup olive oil 2 swordfish steaks (about 6 oz. each) Procedure 1. In a small bowl, combine the oyster sauce, lemon juice, and […]
December 6, 2012
Mustard is a highly popular and widely used condiment that has sparked interest among nutritionists. Its detoxifying selenium and magnesium have anti-inflammatory properties and may help reduce blood pressure. Its phytonutrients seem to inhibit the growth of certain cancer cells. Mustard also stimulates the saliva glands, aiding in digestion. I like to use Dijon mustard for the crust on this tri-tip, but you can use any flavorful prepared mustard. As with all red meat, the lysine in the beef repairs tissue and helps skin build new collagen. I use grass-fed beef for its omega-3s and other healthful […]
November 21, 2011
Cranberries are high in antioxidants and immune-boosting vitamin C. They even have a bit of resveratrol in them—the heart-friendly nutrient found in red wine. This recipe will keep for many days in the refrigerator. I use it in my Cranberry Bread Pudding and on its own as an accompaniment for poultry. YIELDS about 4 cups Ingredients 1/2 cup water 1 cup brown sugar or coconut sugar 1 cup fresh cranberries Procedure 1. Boil the water and sugar in a large nonreactive saucepan, such as copper or enamel-coated cast iron, for about 5 minutes. 2. Add the cranberries and boil until […]
March 29, 2011
Turmeric, an anti-inflammatory, is a main ingredient in Indian curries. With its bright yellow color, turmeric pairs beautifully with poultry and fish. Its mild flavor goes well with garlic. Coconut milk has been much maligned for its saturated fat, but new research has revealed that its medium-chain fatty acids increase HDL, or “good” cholesterol, not LDL, or “bad” cholesterol. The fat in coconut milk supports the flavor of turmeric very well. For this recipe, I use only the thick liquid at the top of the can of coconut milk. To get double the turmeric benefits, serve it over Grace’s Turmeric […]