Food that grows from the earth’s soil contains life sustaining nutrients. A healthy diet from nature’s menu can help prevent diseases. Smart food choices can improve the chances of survival for those already diagnosed with life-threatening illnesses including cancer. Not only that, healthy food choices are needed to lead a healthy life style. Limiting your alcohol consumption, avoiding red meat and fatty/processed foods will help your body stay strong and live longer.
1 ) VEGETABLES
Vegetables are low in calories and loaded with fiber, vitamins, minerals and phytochemicals. Raw vegetables have the most nutritional value.
Dark leafy greens: Contain Vitamins A, C, and K, folate, manganese, magnesium, calcium and fiber. May promote eye health, fight cancer and reduce diabetes risk.
Broccoli: Contains Vitamins B1, B2, B3, B5, B6, B9, C and A, calcium, iron, magnesium, phosphorus, potassium and zinc. Isothiocyanates in broccoli may fight and help prevent cancer.
Brussels Sprouts: Loaded with vitamins A, C, B6 and K, folate, manganese, potassium and fiber. May reduce cancer risk, especially breast and colon cancer.
Bean Sprouts: Packed with protein, vitamins C and K, folate and potassium, Bean Sprouts is excellent for weight management.
Bok Choy: Nutrients include vitamin C, folate, calcium, and fiber. May support immunity and promote bone health.
Radishes: Contain vitamin C, fiber and folate. May boost immunity and assist in weight control.
Red Bell Peppers: Loaded with vitamins A, B6, C and K, fiber, manganese and folate. May promote heart health, support immunity and may decrease risk of cancer.
2 ) FRUITS
Eat fresh fruits daily instead of processed snacks and sweets.
Strawberries – Nutrients: Vitamin C, fiber, folate, potassium and flavonids. May promote brain health and lower cholesterol. In addition, strawberries may have anti-inflammatory and anti-cancer effects.
Pomegranate – Nutrients: Antioxidants, flavonoids, potassium, calcium, and fiber. Studies suggest that pomegranate protects against plaque in the arteries, may help fight heart disease, certain types of cancer and brain degeneration.
Avocado: Being the healthiest fruit in my opinion, avocado is packed with essential vitamins and minerals such as vitamin K, B6, C and folic acid, potassium, copper and fiber. Avocados contain a monounsaturated fat that may help lower cholesterol. Avocado being a good source of potassium, also helps regulate blood pressure. It contains carotenoid lutein plus significant quantities of vitamin E and may protect against breast cancer.
Tomatoes – Nutrients: Vitamins A, B and C, potassium, folic acid, iron, phosphorus, carotenoids and fiber. Lycopene, an antioxidant in tomatoes, may prevent certain types of cancer and promote prostate health.
Raspberries – Nutrients: Vitamin C, manganese and fiber. May protect eyes, reduce blood pressure and promote heart health by preventing artery hardening. An antioxidant, ellagic acid, found in raspberries, helps destroy certain types of cancer cells.
Blueberries – Nutrients: Vitamin C, manganese and fiber. Blueberries are one of the highest antioxidant value fruits. They are excellent warriors against heart disease and cancer.
Plums – Nutrients: Vitamins A and C, fiber. Plums help support immunity system and may promote bone density and strength.
3 ) LEGUMES
Black beans: Contain iron, fiber, protein, folate, manganese, magnesium. Packed with powerful antioxidants, black beans many protect against cancer and tumor growth.
Red kidney beans: Nutrients include folate, fiber, protein, iron, manganese and phosphorus. Red kidney beans promote heart health and may help prevent diabetes.
Lentils: Rich in iron, fiber, protein, folate, manganese and magnesium, lentils may improve brain, breast, colon health and lower blood pressure.
Garbanzo beans (chickpeas): Loaded with molybdenum, folate, fiber, protein, iron, manganese, phosphorus, copper, zinc and magnesium, Garbanzo beans can help lower cholesterol and improve blood sugar levels.
Adzuki beans: Contain magnesium, potassium, iron, zinc, copper, manganese and B vitamins. Adzuki beans may help lower blood pressure, manage weight, support kidney and bladder function.
4 ) GRAINS
Quinoa – Nutrients: Calcium, lysine, protein, iron, magnesium, potassium, phosphorus, vitamin E and fiber. Quinoa boosts heart health and may protect against certain types of cancer, including breast cancer.
Oats – Nutrients: Calcium, iron, fiber and protein. Oats may lower cholesterol and reduce risk of heart disease and cancer.
Barley – Nutrients: Folic acid, iron, calcium, magnesium, phosphorus, potassium, vitamin E and fiber. Barley is linked to reduced risk of heart disease. It may also lower cholesterol and regulate blood glucose levels.
Brown rice – Nutrients: Mangenese, selenium, magnesium, phosphorus and fiber. Brown rice may improve blood glucose levels, assist in weight management and may lower cholesterol.
5 ) NUTS AND SEEDS
Nuts and seeds are rich in essential fatty acids which promote brain and heart health.
Brazil nuts – Nutrients: Selenium, calcium, magnesium, omega-3s, iron, vitamin A and protein. Brazil nuts may boost immunity, promote liver health, thyroid function and reduce the risk of cancer.
Almonds: A rich source of vitamin E, niacin, calcium, phosphorous, iron, magnesium, zinc, selenium, copper and fiber. Almonds are good for heart, brain and skin. May help to regulate cholesterol, blood pressure. May protect against diabetes and prevent colon cancer.
Walnuts – Nutrients: Manganese, copper, potassium, calcium, iron, magnesium, zinc, selenium, omega-3s, vitamin E, riboflavin, niacin, thiamin, pantothenic acid, vitamin B6, and Folate. Walnuts may help to lower the risk of blood pressure, coronary artery disease, strokes, breast, colon, prostate cancers and fight against inflammation and neurological diseases.
Sesame seeds – Nutrients: Vitamin B3, protein, calcium, iron and zinc. Sesame seeds may reduce the risk of breast cancer.
Flaxseeds – Nutrients: Lignans, alpha-linolenic acid, omega-3s and fiber. Flaxseeds may prevent breast, colon, lung, skin cancers and can help inflammatory diseases. May also lower cholesterol levels, diabetes risk and plaque formation in the arteries.
Sunflower seeds – Nutrients: Vitamins B1, B5 and E, selenium, manganese, magnesium, phosphorus and Folate. Sunflower seeds may help prevent heart disease.
Pumpkin seeds - Nutrients: Omega-3s, protein, iron, zinc and magnesium. Pumpkin seeds may promote prostate health and lower cholesterol levels.
1 cup quinoa
1 teaspoon chili powder
6 teaspoons lime juice
4 teaspoon grapeseed oil
2 ripe avocado
3 drops Tabasco sauce
1 cup alfalfa sprouts ( or broccoli)
Prepare quinoa as described here and add 1/2 teaspoon chili powder. The liquid should be completely absorbed.
Whisk together 5 teaspoon lime juice, oil, and remaining chili powder in a bowl. Add cooked quinoa and toss well. Season with salt and black pepper.
Dice avocados; toss with Tabasco sauce and remaining 1 teaspoon lime juice.
Divide quinoa among two medium size salad bowls, add avocado and top each with sprouts. Serve immediately.
Note: Quinoa can easily be replaced by bulgur or couscous.
1/2 cup quinoa
1 small onion, finely chopped
1 large tomato, finely chopped
1 15-oz. can black beans, rinsed and drained
2 cloves garlic, minced
2 tsp cumin
1 tsp cayenne pepper (optional)
6 multi-grain hamburger buns
Prepare quinoa as described here.
Meanwhile, place onion and diced tomatoes in a nonstick pan and cook over medium heat, about 4 minutes. Stir in 3/4 cup black beans, garlic, cumin, pepper, and 1 cup water. Let simmer about 4-5 minutes.
Transfer bean-onion mixture to food processor, add 3/4 cup cooked quinoa and process until smooth. Then, transfer to a bowl and stir in remaining 3/4 cup quinoa and 3/4 cup black beans. Season with salt and pepper, if desired and cool.
Preheat oven to 350°F. Shape bean-quinoa mixture into 6 patties and place on baking sheet. Bake about 20 minutes or until patties are brown on top. Flip patties and bake for another 10 minutes more or until both sides are brown. Serve on warm multi-grain buns or toasted multi-grain sourdough.
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