disease prevention Archives

October 10, 2025

Published by Grace O

Potato Kale Soup

This Balkan-inspired recipe has clean, bright flavors that go well together. Kale is an excellent source of vitamins A and C. It’s also part of the cabbage family, so it has cancer-fighting compounds. If you can’t find caraway powder, grind caraway seeds in a mortar and pestle, an electric spice grinder, or even a coffee grinder. For a milder version of this soup, omit the caraway and marjoram and season with sea salt and ground pepper. SERVES 4 Ingredients 1 peeled and cubed Idaho potato or 2 rose potatoes ½ tsp. kosher salt dissolved in 4 cups water ½ tsp. […]

July 7, 2025

Published by Grace O

Rich Chia Seed Pudding

Chia has gained recent popularity for good reason; these little seeds are nutrient powerhouses–high in protein, detoxifying fiber and anti-inflammatory omega-3 fatty acid alpha-linolenic acid (ALA). Including chia seeds in your diet can deliver a healthy breakfast or afternoon energy boost because chia is associated with vitality and satiety due to the balance in fat, fiber and protein they contain. Chia seeds absorb water and expand, so if you enjoy the consistency of tapioca or rice pudding, this is a great snack for you. Ingredients 2 Tbs. chia seeds 3/4 cup unsweetened almond milk 1 Tbs. sliced or slivered almonds […]

June 16, 2025

Published by Grace O

Blueberry Hemp Smoothie Is a Beauty Tonic

Blueberry Hemp Milk Smoothies Hemp is the natural fiber from the stalk of a cannabis plant. Hemp seeds and the hemp milk made from them are beneficial to your skin. The Omega-3 fatty acids in hemp seeds help keep skin hydrated and reduce inflammation. Blueberries have tons of antioxidant power and contain protective anthocyanins. Together hemp milk and blueberries make a superfood smoothie. SERVES 2 Ingredients 2 cups hemp milk 2 cups fresh blueberries 1 banana Crushed ice (optional) Procedure Combine the hemp milk, blueberries, and banana in a blender and mix until smooth, about 1 minute. For a cold […]

March 18, 2025

Published by Grace O

Tofu & Veggie Stir-Fry: A Tasty, Nutrient-Rich Delight!

Tofu and Vegetable Stir-Fry Tofu is an excellent alternative to meat, and this stir-fry will provide you with plenty of health-boosting vegetables. Broccoli is a good source of lutein, a hedge against macular degeneration. Cauliflower and kale have phytonutrients that protect against cancer. I use a wok to prepare this dish, but a large skillet will work, too. The tofu doesn’t have to be fried first, but frying gives it a nice texture. SERVES 2-4 Ingredients 1 package (8 oz.) firm tofu 6 Tbs. peanut oil 1 Tbs. grated gingerroot 2 Tbs. minced garlic 1 cup baby carrots 1 cup […]

March 5, 2025

Published by Grace O

Antioxidant-Rich Kale-Cashew Pesto: Boost Flavor & Immunity

Kale-Cashew Pesto Cashews are a sweet nut that helps to balance the sharpness of kale. I use Tuscan kale, which is mild and tender. It’s also called lactinato kale, black kale, or cavolo nero. This pesto is wonderful tossed with pasta, quinoa, roasted potatoes, or even spread on sandwiches. This recipe is from The Age Beautifully Cookbook, and it’s loaded with antioxidants, which prevent and repair oxidative damage to cells caused by free radicals. Cashews themselves contribute to this antioxidant power, as they are rich in vitamin E, a fat-soluble antioxidant that helps protect cells from oxidative stress while supporting […]

February 18, 2025

Published by Grace O

Velvety Vegan Chocolate Mousse

Chocolatey, rich mousse is a perfect dessert for Valentine’s Day or any time of the year, really. Heart-healthy compounds abound in cocoa, so a lightened-up, vegan version of this classic recipe will benefit you and the ones you share it with. Many mousse recipes use chocolate chips for flavor, but this one features pure baking cocoa for an antioxidant punch and tangy bitterness to balance the sweetness of the syrup. Using vanilla almond or soy milk as well as vanilla extract offers depth in flavor aside from pure chocolate. Be sure to garnish with fresh strawberries or cherries for texture, […]

February 4, 2025

Published by Grace O

Baobab Butter Squares

These squares are like lemon bars but made with antioxidant-rich baobab. Baobab is an African fruit that has a powdery texture. You can buy it from Amazon or you can use fresh lemon juice (3 Tbs.) or lemon zest (1 Tbs.) instead of the baobab powder. Feel free to substitute gluten-free flour for the wheat-based flour. BENEFITS: Baobab is a good source of vitamin C, an antioxidant that appears to guard against heart disease and stroke and also protects the skin from the aging effects of ultraviolet rays. It contains fiber, which helps with detoxification and gut health. Yields 12 […]

November 5, 2024

Published by Grace O

Prune and Walnut Bars Are an Age-Defying Dessert

Prune and Walnut Bars Prunes and walnuts are both exceedingly high in antioxidant power. Both are listed by the U.S. Department of Agriculture on the ORAC (oxygen radical absorbance capacity) scale with over 10,000 units. Eating a ¼-cup serving of prunes, or about four prunes, provide you with 12% of the daily value for fiber, 32% of the daily value for vitamin K and 9% of the daily value for potassium. A hundred grams of prunes (about ½ cup) provides at least 9% of your daily needs for the B vitamins, niacin, riboflavin and vitamin B-6. Walnuts have heart-healthy omega-3 […]

November 5, 2024

Published by Grace O

We’re Falling for Roasted Veggie Panzanella Salad

Roasted Veggie Panzanella Salad 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. […]