DAILY FOOD JOURNAL

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FRUITS

Apples

An apple a day is truly a great way to stay healthy and enjoy one of nature’s most delicious treats. One of my favorite afternoon snacks is to smear slices of apple with crunchy almond butter. It satisfies my hunger and fills my body with just what it needs – fiber and antioxidants, with a topping of nutty protein.

• Remember to eat the skins to get the full benefits of apples, but choose organic since the skins are most exposed to pesticides.
• Apples contain lots of phytonutrients that function as antioxidants to support heart health.
• Apples are a good source of fiber, which helps keep your digestive system healthy.
• Apples have shown up in several studies as a significant way to lower asthma risk.

 

Apricots

Although vibrant orange fresh apricots are a delicious treat when they are in season, I love to use dried apricots anytime. Chopped dried apricots make a burst of bright flavor in stuffings, home-made granola, and slow cooked with a roast chicken.

• The high beta-carotene content, a phytonutrient that gives them their orange color, makes apricots an important heart health food.
• Apricots contain vitamin A that promotes good vision.

 

Bananas

Bananas are one of nature’s absolutely most wonderful fruits. I eat them everyday, sometimes for breakfast, a snack and even later after dinner for dessert. My shopping cart is sometimes filled with forty bananas. A couple go in my smoothie every morning, and one of my favorite desserts is the Banana Boat. After a sweaty workout, a banana blended with some water and a pinch of salt and a few frozen raspberries is a great sports drink that replenishes the potassium and sodium that I lost while sweating, and it gives a great energy boost to keep me going.

• Bananas are high in potassium, a mineral that helps in the building of muscles and protein synthesis.
• Bananas contain three natural sugars: sucrose, fructose and glucose. No other fruit contains more digestible carbohydrates.
• They contain no sodium, fat or cholesterol.
• Are high in fiber and much of its fiber is soluble, the kind that can help lower cholesterol and lead to heart health.
• Are called “brain food” because of its high level of potassium, important for the brain to function.
• Are called the “good mood food,” because of high Vitamin B6 and tryptophan content, which help elevate feelings of pleasure.

 

Blueberries

I eat organic blueberries almost every day of the year. The first thing I put in my stomach every morning is a smoothie, which almost always includes frozen organic blueberries. They taste amazing, give my smoothie a fun purple color, and I know they are infusing my body with powerful antioxidants, fiber, and other things that make me healthy. And sometimes I still want more, so I might whip up multigrain blueberry pancakes to top off my breakfast!

• Blueberries are one of the best antioxidant foods, meaning they help neutralize free radical damage to the body. Free radicals are a cause of many health problems such as hearth disease and cancer.
• The powerful antioxidants in blueberries help make your vision better for the rest of your life.
• Researchers have found that diets rich in blueberries can greatly enhance the learning ability and physical agility of animals, which means if probably works on people too.

 

Cantaloupe

A perfect snack when my stomach starts growling. It only takes a few seconds to slice off a wedge of a nice ripe cantaloupe, and spoon out those juicy pieces to satisfy my hunger and help hydrate. Its so easy, I find myself standing over the sink, eating right from the wedge – no plate needed.

• Cantaloupe is an excellent source of beta-carotene, which is also converted into Vitamin A in the body, both which help protect your vision.
• Cantaloupe is also a great source of Vitamin C, which in addition to being a powerful antioxidant, helps strengthen your immunity to potential diseases.
• Cantaloupe is a good source of potassium and several B vitamins, supporting energy production through good carbohydrate metabolism and blood sugar stability.

 

Cranberries

Dried cranberries are almost always are part of my homemade granolas. A warm and gooey treat among the crunchy chunks of nuts and grains right out of the oven, they burst with a bold tart flavor like no other fruit.

• Cranberries have long been used to treat urinary tract infections by helping to acidify the urine and producing an antibacterial agent. Cranberries also contain other chemicals that reduce the ability of bacteria that cause infection to stick to the walls of the urinary tract.
• Recent studies also suggest that cranberries may also promote digestive and oral health, prevent the formation of kidney stones, lower bad cholesterol while raising good cholesterol, and even help prevent cancer.

 

Dates

I like to think of dates as nature’s candy, like a caramel that grows on a beautiful palm tree! Except this candy is loaded with fiber and nutrition. A great bite-sized snack is to pull the pit out of a date and replace it with a pecan. Fill up a plate for your family or friends and they will surely be thanking you for these little treats that taste just like pecan pie.

• Dates are a perfect energy boosting snack, contianing naturally occurring sugars such as fructose, glucose and sucrose to provide quick energy that are readily used by the body.
• Dates are a great source of dietary fiber.
• Dates are one of the best natural sources of potassium. Potassium is an essential mineral your body needs to maintain muscle contractions including the vital heart muscle. Potassium is needed to maintain a healthy nervous system and to balance the body’s metabolism as well.

 

Figs

Fresh figs are a treat that I find nearly impossible to pass up. If I buy a bowlful at a farmers market on Sunday, by Monday they are probably gone. Sliced in half, they are not only exquisitely beautiful, but make a great topping on cereal. But just snacking on them whole each time I pass that bowl seems to be how they disappear so fast.

• Figs are a good source of dietary fiber, which helps relieve hunger and may have a positive effect on weight management.
• Figs are a good source of potassium, a mineral that helps muscles function, helps to control blood pressure, and maintain a healthy nervous system.
• Figs are a good fruit source of calcium, which helps build strong bones.

 

Grapefruit

Whenever I travel, my regular breakfast in a hotel is oatmeal, a poached egg, and a grapefruit. With their tart citrus flavor, grapefruit bring me comfort and confidence that I am eating right, especially when mounds of bacon and sausage are only steps away.

• Grapefruit is an excellent source of vitamin C, a vitamin that helps to support the immune system.
• The rich pink and red colors of grapefruit come from a phytonutrient called lycopene, which appears to have anti-cancer activity.

 

Goji Berries

Although fairly new to my diet and to markets in the U.S., goji berries are truly a superfruit loaded with nutrition. In addition to an easy ingredient to add to a cereal, homemade granola, or a smoothie they can be incorporated into many other interesting and healthful dishes.

• Goji Berries are reported to contain 18 amino acids (the building blocks of protein), more beta carotene than carrots, and more iron than spinach.
• Goji Berries are filled with powerful antioxidants and other compounds that may help prevent cancer and other illnesses, including heart disease.
• Goji Berries also contain many unique phytochemicals and complex compounds that scientists are just beginning to understand.

 

Grapes & Raisins

I like to buy a rainbow of colors of grapes - greens, reds, and dark purples and put them in a big bowl on the top shelf of the fridge. They make the perfect snack when passing through the kitchen.

• Grapes are rich in antioxidants, which offer extensive health benefits. Specifically, grapes contain beneficial compounds called flavonoids, which are phytonutrients that give the vibrant purple color to grapes and grape juice. These flavonoids help promote heart health among other positive affects.
• Scientists are focusing research on the phytonutrient resveratrol, found in grapes, and its potential ability to extend life span.

 

Kiwifruit

There is nothing prettier on a plate than the geometric patters of a sliced kiwi. And if I don’t have the time to peel and slice. I just perforate a kiwi with my fingernail along its “equator”, twist it into two pieces, and eat the flesh straight from the halves. What’s left goes into the compost.

• Kiwi is packed with more vitamin C than an equivalent amount of orange.
• In addition to vitamin C, kiwi contains a variety of flavonoids and carotenoids that have demonstrated antioxidant activity.
• Kiwi is a very good source of dietary fiber, which can help reduce high cholesterol levels (helping reduce the risk of heart disease) and is also good for binding and removing toxins from the colon (helping preventing colon cancer).

 

Lemon/Limes

Lemons and limes add the critical bright and tart splash to many of my favorite dishes, from guacamole to hummus and baba ganoosh. Fresh and flavorful, hey are also bases for great marinades and dressings.

• In addition to having powerful flavors that bring out the best in foods, lemons and limes contain contain unique flavonoid compounds that have antioxidant and anti-cancer properties.

• Lemons and limes are an excellent source of vitamin C, one of the most powerful antioxidants in nature. Research has shown that consumption of vegetables and fruits high in vitamin C is associated with a reduced risk of death from all kinds of diseases, including heart disease, cancer, and stroke.

 

Mangoes

Without a doubt, mangoes are my favorite fruit! I love, love, love them. The flavor just feels like warm tropical sunshine. A bowl of fresh sliced mango is perfect anytime of the day, and it makes a great topping on cereal. Frozen mango chunks are easy to find and are the perfect addition to a smoothie to add that exotic, special taste.

• Mangos are an excellent source of vitamins C and A, both important antioxidant nutrients. Vitamin C promotes healthy immune function and collagen formation. Vitamin A is important for vision and bone growth.
• Mangos are a good source of dietary fiber. Diets low in fat and high in fiber-containing grain products, fruits, and vegetables are associated with a reduced risk of some types of cancer.
• Mangos contain over 20 different vitamins and minerals.

 

Oranges

I use oranges in all kinds of recipes. From smoothies to salads, the sweet slightly tart flavor brings out the best in a dish. Fresh squeezed orange juice is a great base for marinades and dressings, and a little grated orange zest from the rind is a trick for making many dishes, like risotto, fresh and flavorful.

• An orange has over 170 different phytonutrients and more than 60 flavonoids, a mixture of so many beneficial compounds that, like all whole foods, it is tough to pinpoint all the positive affects on the body’s health.
• Oranges are rich in vitamin C and many other antioxidant compounds.
• Vitamin C is vital for the proper function of a healthy immune system, is good for preventing colds and may be helpful in preventing recurrent ear infections.
• Oranges are a great source of fiber, beneficial for digestive health and lowering cholesterol.

 

Papaya

Although it can have a scent that some people think is musty, the flavor of a perfectly ripe papaya is fabulous. Just like a halved melon, I like to eat papaya right out of its skin with a spoon or add it to mango, pineapple, and coconut in a smoothie to make a true tropical treat.

• Papaya are a rich source of antioxidant nutrients such as carotenes, vitamin C, vitamin E, and vitamin A.
• Papaya are also a great source of fiber and potassium.
• This complex blend of powerful nutrients helps protect the body from a variety of ailments from heart disease to diabetes.

 

Pears

Perhaps because of their muted colors, pears are often overlooked as a fruit of choice. A great dessert that I enjoy making is a pear tart. With its ultra thin slices warm and sweet fresh from the oven, cradled in a crispy crust, it is a favorite of many a friend.

• Pears are a good source of vitamin C and copper.
• Vitamin C is one of the most active and beneficial antioxidants promoting many positive health affects on your body. Vitamin C stimulates white cells to fight infection and directly kills many bacteria and viruses.
• Pears are also a great source of fiber, which is especially beneficial for digestive health, helping the colon run smoothly and helping preventing colon cancer.

 

Pineapple

I know I said mangoes are my favorite fruit, but pineapple runs such a close second that it really could be a tie. There is no smell better than the sweet aroma of a pineapple ripening on a kitchen counter. One of my favorite drives to take is through the rolling pineapple fields of Hawaii, of course followed with a stop at a roadside market to feast on a sun-warmed slice. Back at home, a favorite summertime dish is the sweet and acidic bite of a fresh blended Pineapple Gazpacho.

• Pineapple is high in Vitamin C, a powerful antioxidant, which is only one reason why this delicious fruit is so good for the body.
• Pineapple is an excellent source the trace mineral manganese and Vitamin B1, which are part of energy production and antioxidant defenses.

 

Plums & Prunes

My dear friend’s house in Venice Beach has a plumb tree in the front yard, and there is never a better month than June when the tree is hanging low and heavy with hundreds of plumbs. Eating fruit picked straight from a tree is a pleasure that everyone should experience. I like to pick and extra dozen to take home and, if I can resist eating those beautiful purple gifts, make into a warm plumb crumble dessert that evening.

• Fresh plums found in a wide variety of colors and their dried form, known as prunes, are a powerhouse of nutrition.
• In addition to being a great source of Vitamin C, both contain significant levels of phenols, a type of antioxidant that can help protect your body from free radical damage to brain cells and fats in cell membranes.

 

Raspberries

Luckily for me, and everybody, frozen raspberries are found everywhere. Although I love them fresh from the farmer’s market, frozen raspberries are easy to use in smoothies, pancakes, desserts. Most days, I put a handful in a smoothie to add a tasty tartness, and of course, loads of nutrition.

• Raspberries are an excellent source of manganese and vitamin C, two important antioxidants that help protect the body's tissue from oxygen-related damage.
• Much research has also been done on ellagitannins, a group of antioxidants that are reported to have anti-cancer activity.

 

Strawberries

There is good reason they are the most popular berry in the world. Strawberries are simply amazing. Another regular ingredient in my daily smoothie, strawberries are versatile in so many dishes, especially healthy desserts. Easy to make, my Fresh Strawberry Pie is a great way to show off the rich ruby-red beauty and mouth watering anticipation that a big pile of glistening strawberries brings to a table of family or friends.

• Strawberries are packed with valuable nutrition including Vitamin C and like other berries, they are a rich source of phenols.
• Research on phenols, a powerful antioxidant, has shown them to help protect cell structures in the body and to prevent oxygen damage in all of the body's organ systems.
• In one study, strawberries where at the top of a list of eight foods most linked to lower rates of cancer deaths.

 

Watermelon

Nothing screams summer like watermelon. A perfect snack or dessert eaten right off the rind, it also makes a filling and super-healthful fresh Watermelon Juice beverage. Just cut the flesh out of the rind of a chilled watermelon and put into a blender. Blend it all up, including the protein and healthy-fats rich seeds, into a bright pink antioxidant-packed refreshment.

• Watermelon is an excellent source of vitamin C and a very good source of vitamin A, two powerful antioxidants.
• Watermelon is also a very concentrated source of lycopene, also found in tomatoes and mangoes, which has been extensively studied for its antioxidant and cancer-preventing properties.
• The many valuable nutrients in watermelon may help reduce conditions like asthma, diabetes, colon cancer, and arthritis.

 

VEGETABLES

Asparagus

Lightly steamed asparagus is a side dish that goes with almost any entrée. It also is a great ingredient in soups, frittatas, stir fries and one of my regular dinner meals, Asparagus and Mushroom Risotto.

• Asparagus contains a special kind of carbohydrate called inulin that we don't digest, but it promotes friendly bacteria in our large intestine that help keep us healthy by preventing unhealthy bacteria from becoming established.
• Asparagus is a very good source of potassium, which is an essential mineral your body needs to maintain muscle contractions including the vital heart muscle. Potassium is needed to maintain a healthy nervous system and to balance the body’s metabolism as well.
• Asparagus is a great source of folate, a B vitamin that is essential for a healthy heart.

 

Avocados

I think the main reason I love Mexican food so much is making and eating my Guacamole. Making it fresh is so much better than buying pre-made stuff from the supermarket. Trust me! I eat it almost every week. I eat it with tortilla chips (with hemp and flax seeds in them), on Fish Tacos, Bean Burritos, and if any is left, it usually goes on veggie sandwiches at lunch the next day. Avocado makes a hearty, filling addition to any sandwich that brings a nice creamy touch to balance a crunchy whole-wheat bun.

• Avocados are a good source of potassium, an essential nutrient that can help to guard against circulatory diseases, like high blood pressure, heart disease or stroke.
• Avocados contain unsaturated fat that may help to lower cholesterol.
• Avocados are a great source of folate, a B vitamin that is essential for a healthy heart.
• The combination of unsaturated fats and powerful phytonutrients like lutein, avocados may help prevent cancer.

 

Beets

When making fresh veggie juice, I always include a beet, which turns the drink a vibrant red and fills my body with serious nutrition. Wrapping up beets in foil and roasting them makes them soft and easy to slice, which I like to chill and put on salads. Sometimes I add apples to the roasting package, and toast some walnuts or hazelnuts to layer together with goat cheese to make a fabulous Beet & Goat Cheese Terrine.

• Found in a wide variety of colors, beets contain powerful nutrients that help protect against heart disease, birth defects and certain cancers, especially colon cancer.
• The pigments that give beets their rich, deep colors are also powerful cancer-fighting agents.
• The antioxidants that are found in beets colorful compounds are also very powerful in promoting heart health by reducing cholesterol.
• Beets are rich in the B vitamin folate, which is essential for normal tissue growth.

 

Bell Peppers

The bold, bright colors of bell peppers bring fun and flavor to many wonderful dishes, from Mexican to Asian. Easy to grow, and easy to cook with, I incorporate them into many recipes. One of my regular meals is Pad Thai, and the red accents from the bell peppers is a highlight of this dish and its nutrition.

• Brightly colored bell peppers, whether green, red, orange or yellow, are rich sources of valuable nutrients for your body.
• Peppers are excellent sources of vitamin C and vitamin A, two very powerful antioxidants that help protect your body from a host of diseases.
• The vitamin B6 and folic acid content of peppers help protect your heart health.
• Red peppers contain lycopene, a carotenoid that helps prevent cancers.

 

Broccoli

Just like a bonsai tree there is a lot of beauty in a little “tree” of broccoli, and a lot of flavor and health too. Broccoli Soup is a great way to warm yourself up with nutrition on a cold day. Hearty and hot, it brings a smile to my stomach, especially when I dip chunks of warm crusty whole wheat bread into it.

• Like other cruciferous vegetables (brussel sprouts, cabbage, cauliflower, kale), broccoli contains phytonutrients which have significant anti-cancer effects.
• Crucifers also provide significant cardiovascular benefits.
• Recent research indicates that compounds in broccoli can help repair sun-damaged skin.
• Broccoli and other leafy green vegetables contain powerful phytonutrient antioxidants in the carotenoid family that are very important to eye health.
• Broccoli is a good source of calcium an vitamin C, which in combination help build strong bones.

 

Brussels Sprouts

Looking like miniature versions of cabbage, don’t be fooled that they are any smaller in taste or health benefits. Brussell sprouts are bursting with both. Brussel Sprout Fries are a different and delicious way to change anyone’s opinion about these often overlooked vegetables. Simply cut in half, brush with olive oil, sprinkle with salt and pepper and back flat side down on a cookie sheet. Sometimes I coat them first with a little honey and mustard added to the olive oil, and even sprinkle on a little garlic powder. Baked crispy and golden brown, these veggie fries are spectacular.

• Like other cruciferous vegetables (broccoli, cabbage, cauliflower, kale), brussel sprouts contains phytonutrients which have significant anti-cancer effects.
• Crucifers also provide significant cardiovascular benefits.
• Brussel Sprouts are a great source of fiber which not only fills you up, satisfying your hunger, but promotes colon health.

 

Cabbage

With my Irish roots, eating cabbage is both a time-honored tradition and a true pleasure. Cooking up a pot of cabbage with potatoes and carrots to serve with a slice of beef is a hearty and heart warming treat that I savor at Holidays.

• Like other cruciferous vegetables (broccoli, brussel sprouts, cauliflower, kale), cabbage contains phytonutrients which have significant anti-cancer effects.
• Crucifers also provide significant cardiovascular benefits.
• Antioxidants abundant in red cabbage, particularly its anthocyanins, can help protect brain cells against the damage casued by Alzheimers disease.

 

Carrots

My husband is absolutely crazy about carrots! He eats at least three pounds a week, and is always happy to juice more, and even happier to get some in a Carrot Cake that I might make. I swear he has a slight orange glow to his skin, which is probably a good sign he is full of health-promoting antioxidants. Keeping a small jar of cut carrots in water sitting in the fridge is a perfect grab-snack for kids of all ages, and a great post-meal snack to help clean out the teeth.

• Carrots are an excellent source of antioxidant compounds.
• Carrots are the richest vegetable source of carotenes, which your body converts to Vitamin A.
• Carrots' antioxidant compounds help protect against cardiovascular disease and cancer and also promote good vision, especially night vision.

 

Cauliflower

I buy a head of cauliflower a couple times a month at least, for one dish that I have grown to crave. Sure to change any wavering mind when it comes to this veggie, Mashed Cauliflower has the creamy look, feel, and even a similar taste of mashed potatoes. You will amaze an unsuspecting guest with this one, especially if you use an orange or purple variety.

• Like other cruciferous vegetables (broccoli, brussel sprouts, cabbage, kale), cauliflower contains phytonutrients which have significant anti-cancer effects.
• Crucifers also provide significant cardiovascular benefits.

 

Celery

Crisp and full of fiber, celery makes a great addition to salads, soups, and stir fries. In fact, when making any dish that involves a rainbow of veggies, I like to include some celery. And ever since I was a kid, I have loved Ants on a Log, a celery stick filled with a nut butter (I am partial to almond butter) and topped with raisins. A perfect snack.

• Celery is an excellent source of vitamin C, a vitamin that helps to support the immune system.
• Celery can help reduce high blood pressure and cholesterol.
• Celery contains antioxidant compounds that help prevent free radicals from damaging cells and help prevent disease like cancer.

 

Collard greens

A staple of Southern U.S. cuisine, I enjoy a them simply sautéed with olive oil, and flavored with garlic, onion, and salt. The make a wonderful side dish to fish, and cornbread.

• Like other cruciferous vegetables (broccoli, brussel sprouts, cabbage, kale), collard greens contain phytonutrients which have significant anti-cancer effects.
• Crucifers also provide significant cardiovascular benefits.
• Collard greens are an excellent good source of calcium, which helps maintain the strength of bones.

 

Cucumbers

Fresh, crunchy, crispy, and cool, cucumbers are great as a snack, sprinkled with just a little salt. One of my favorite salads is a Greek Salad made by chopping cucumbers, tomatoes, and parsley and tossing with a little balsamic vinegar. This is a regular weekly dish of mine that I enjoy with pita, hummus, baba ganoosh, olives, and cheese.

• Cucumbers help make healthy skin. The silica in cucumber is an essential component of healthy connective tissue, including muscles, tendons, ligaments, cartilage, and bone. Cucumbers and its juice is can improve the complexion and health of the skin. And cucumber's high water content makes it naturally hydrating.
• Cucumbers are a good source of fiber, which is easily digested with the water contained in them.
• Cucumbers are also an excellent source of vitamin C, potassium, and magnesium.

 

Eggplant

There are just some many ways to enjoy the nutty, almost meaty flavors of eggplant, from Asian Stir Fries to my super healthy Grilled Egglplant Parmasean. But one dish that I have become completely and healthily addicted to is Baba Ganoosh.

 

• Eggplant is an excellent source of dietary fiber, which in addition to promoting a wide variety of health benefits, is as a good choice for management of type 2 diabetes.
• Eggplants are rich sources of phenolic compounds that function as antioxidants, which help protect against many diseases.
• Studies have demonstrated that antioxidant anthocyanins found in eggplant skin and other plants show inhibitory effects on the growth of some cancer cells.

 

Fennel

With such a unique and fragrant flavor, fennel is a wonderful ingredient in a variety of dishes where it can be sauteed, stewed, braised, grilled, or eaten raw. Prominent in Mediterranean dishes like risotto, one of my favorite fennel dishes is a simple one, just sautéing sliced fennel bulb with onions in olive oil. Carmelized and brown with a sweet licorice taste, it is a great side to many entrees.

• Fennel is popular as a cure for flatulence (gas).
• As a very good source of fiber, fennel bulb may help to reduce elevated cholesterol levels.
• Fennel is also a very good source of potassium, a mineral that helps lower high blood pressure, another risk factor for stroke and heart attack.

 

Garlic

The world would be a bland place without garlic. A pungent flavor that is key to so many dishes from Pizza to Pad Thai, garlic is one of my most commonly used ingredients. I always have several heads sitting atop a pile of onions in a basket on my counter. Garlic is also the food I turn to when I am not feeling well, as I believe it to be very beneficial by helping me get over colds and flu faster. My most powerful garlic dish, Garlic Basil Dipping Sauce, will make your breath so stinky that it’s a good idea to eat it alone, or certainly include everyone nearby in enjoying the dish so all are equally blessed with garlic scent. Simply chop up an entire head of garlic, a handful of fresh basil leaves and mix together with a few tablespoons of olive oil. Sprinkle in salt and pepper, stir and spoon it onto warm crusty whole wheat bread. It is hot and spicy going down, but warms the entire body with its healing properties.

• Garlic is rich in a variety of powerful sulfur-containing compounds that not only give its characteristically pungent odor, but these phytonutrients are also the source of many of its health-promoting effects.
• Garlic has many benefits on cardiovascular health, from improving blood flow to reducing the risk of heart attack or stroke.
• Compounds in garlic also help protect against cancer.
• The anti-inflammatory compounds along with the vitamin C in garlic helps it to protect against severe attacks in some cases of asthma and may also help reduce the pain and inflammation of arthritis.
• The most potent active ingredient in garlic, allicin, has been shown to prevent weight gain.

 

Green Beans

Another staple of the vegetable world, green beans can be incorporated into many dishes, in addition to a simple steaming for an easy and vitamin-filled side dish. I enjoy chopping green beans into soups and stir fries, and it makes a nice addition as a regular into my Quinoa with Vegetables.

• Green Beans are an excellent source of vitamin C, a vitamin that helps to support the immune system.
• The vitamin K provided by green beans is important for maintaining strong bones.
• Green beans are also a very good source of fiber, a very good source of potassium and folate, and a good source of magnesium and riboflavin. Each of these nutrients plays a significant role in cardiovascular protection, more so in combination.

 

Green Peas

I keep a bag of frozen green peas in the freezer for a quick ingredient to grab and toss into lots of dishes. I like to add green peas near the end of cooking a dish so they retain their bright vibrant color and that wonderful snappy pop when they are only lightly cooked. Over cook them and they get mushy. A great recipe to try is Green Pea Risotto.

• Green peas are bursting with nutrition, providing protein, fiber and valuable vitamins and minerals.
• Peas are a very good source of vitamin K, which helps strengthen bones.
• The folic acid and vitamin B6 in green peas support of cardiovascular health.
• Green peas are also a good source of iron, a mineral necessary for normal blood cell formation and function, and whose deficiency results in anemia, fatigue, decreased immune function, and learning problems.

 

Kale

With such a deep, dark green color, you can see with your eyes right away that kale is loaded with phytonutrients. In fact kale provides more nutritional value for fewer calories than almost any other food around. It may take just a little longer to cook down the more rigid leaves of kale, but it is well worth it. It goes great in soups, and simply chopped and sautéed.

• Like other cruciferous vegetables (broccoli, brussel sprouts, cabbage, cauliflower), kale contains phytonutrients which have significant anti-cancer effects.
• Crucifers also provide significant cardiovascular benefits.
• Kale is an excellent source of vitamin A, promoting eye health.
• Kale is also a great source of calcium for promoting strong bones.
• Kale is also a good source of the trace mineral manganese, which helps produce energy from protein and carbohydrates, and is involved in the synthesis of fatty acids that are important for a healthy nervous system.

 

Leeks

For a lighter flavor of an onion, try a leek. There subtle onion flavor works is just the right amount of zing in my Potato and Leek Soup, a creamy smooth delight.

• Since leeks are related to garlic and onions, they contain many of the same beneficial compounds found in these well-researched, health-promoting vegetables.
• Leeks help reduce the harmful LDL form of cholesterol while raising the beneficial HDL form of cholesterol.
• The sulfur containing compounds in leeks, garlic, and onions provide resistance against many forms of cancer.

 

Mushrooms (Crimini)

Easy to find in most grocery stores, Crimini Mushrooms are darker colored and richer in flavor and nutrients than the more common white button mushroom. I put them on pizzas, add them to stir fries, or pluck out the stems and bake up Stuffed Mushrooms, a favorite appetizer for parties.

• A great source of protein, like all mushrooms, crimini mushrooms help build muscle.
• Crimini mushrooms to be an excellent source of selenium, riboflavin (vitamin B2), pantothenic acid (vitamin B5), copper, niacin (vitamin B3), potassium and phosphorus, and a good source of iron.
• The selenium in crimini mushrooms is an important contributor to the functioning of antioxidants in the body, which helps prevent many diseases.
• The copper in crimini mushrooms helps many enzymes function in the body.
• The iron in crimini mushrooms helps build red blood cells carry oxygen to all of the body’s cells.

 

Mushrooms (Shiitake)

Shiitakes give a deep soft meaty flavor and texture to a dish, and deliver up wonderful health benefits. A traditional ingredient in a soup that is one of the most soothing in the world, try making Miso Soup. Or for a quick and easy Asian pasta dish, sauté shiitake mushrooms with snap peas and tofu. Season with some soy sauce and serve over buckwheat soba noodles.

• Shiitake mushrooms help boost the immune system, enhancing its ability to fight infection and disease.
• Shiitake mushrooms have natural antiviral and immunity-boosting antioxidant properties and are used nutritionally to fight viruses.
• A great source of protein, like all mushrooms, crimini mushrooms help build muscle.
• Studies have shown that active compounds in shiitake mushrooms lower cholesterol levels, enhancing heart health.

 

Mustard Greens

• Mustard greens are an excellent source of three important antioxidants: vitamin E, vitamin C and vitamin A, which act together to protect the body against disease.
• Studies have shown that mustard greens, like other greens, have anticancer effects.
• Mustard greens are a good source of protein for building muscle and dietary fiber which promote a wide variety of health benefits like digestive health.
• The high content calcium, folic acid, and magnesium in mustard greens also supports of bone health.

Olives

Walking through sunny olive groves in the coastal deserts of Peru gave me a deep appreciation for the beauty of the tree from which these amazing fruits are born, and helped shed light on why olive trees and branches are given as symbols of peace and prosperity. A bowl full of olives, in a spectrum of colors from green to purple, stuffed with almonds, cheese, or garlic, is a great way to start a Mediterranean or Peruvian meal.

• Olives have concentrated levels of monounsaturated fats that are beneficial to the healthy development of your cells.
• Olives are also a good source of Vitamin E, an antioxidant that can work with its monounsaturated fats to lower the risk of cell damage and inflammation that leads to disease.
• Olives are rich in iron, which supports healthy blood.
• Olives are an excellent source of fiber, which helps prevent colon cancer.
• Olives help prevent heart disease.

 

Onions

There is probably no staple more important to all cuisines than onions. They are used in thousands of dishes, and I go through a half dozen a week. From sweet Vidalias to powerful Shallots, I can’t praise onions enough!

• Onions, like its cousin garlic, are rich in powerful sulfur-containing compounds that are responsible for their strong odors and also for many of their amazing health-promoting effects.
• Onions are a very rich source of fiber which stimulates the growth of healthy bacteria in the colon and suppress the growth of potentially harmful bacteria there.
• Onion may be a useful for the prevention of cardiovascular disease, especially since they diminish the risk of blood clots.
• Onion protects against stomach and other cancers, as well as protecting against certain infections.
• The more pungent the variety of onion, the more powerful are its health benefits.

 

Potatoes

Potatoes are a healthy food, as long as they are not eaten in the form of greasy deep-fried French fries or potato chips, or loaded with fats such as butter, sour cream, melted cheese and bacon bits. Deep frying or adding these extra ingredients turn a healthy choice into a dish that should be avoided, one which could lead to excessive weight, heart disease, and other problems. There are endless ways to make delicious healthy potato dishes. Try your hand at making my Gnocci with Marinara and you may never look at potatoes the same.

• Potatoes are a good source of fiber, which among man benefits promotes heart health.
• Potatoes contain a variety of phytonutrients, like Vitamin C, that have antioxidant activity.

 

Salad Greens

To me, a perfect lunch that won’t weigh me down or bring on dreams of an afternoon siesta is made from a salad tossed with a rainbow mixture of salad greens, nuts, dried fruits, and a citrus vinaigrette dressing. It fills me up but keeps me light and alert.

• The one food that research has shown is most highly associated with longevity is leafy greens - in other words, salads.
• Leafy green vegetables are the most nutrient packed foods available, full of hundreds of powerful phytonutrients that offer benefits to all aspects of your health.

 

Sea Vegetables

One of the main reasons I love going out to eat Sushi occasionally is the chance to order up a Seaweed Salad, which you can make at home. Or try rolling your own Veggie Sushi Rolls. The flavors and textures of sea vegetables are so pleasant and unique, and with each bite you know you are giving your body exceptional nutrition.

• Sea Vegetables (seaweeds) offer the wideest range of minerals of any food, containing virtually all the minerals found in the ocean, which are the same minerals that make up human blood.
• Sea vegetables, especially kelp, are nature's richest sources of iodine, which is a critical chemical involved in helping manage your entire body’s many interacting systems.
• Sea vegetables are a great source of magnesium, which helps reduce high blood pressure and prevent heart attack.

 

Spinach

Everyone has been told by their parents at some time how good spinach is for them. And they were right. Extremely right. Eating it fresh in a salad or a simple sauté with olive oil is so easy, it should be a weekly dish. If you want to go a little further, try my Spinach Ravioli. You can even blend spinach into a brownie mix for a healthy boost to dessert.

• Spinach is a powerhouse of nutrition, helping strengthen bones and protect against heart disease, colon cancer, arthritis, and other diseases.
• Many phytonutrients in spinach are antioxidants and act as anti-cancer agents.
• The good source of Vitamin K in spinach helps make bones strong.
• Researches have found that feeding animals spinach improved both their ability to learn and their physical motor skills.

 

Squash (Winter)

When you cook up a winter squash, don’t forget the seeds. I love to spread them on a cookie sheet, leaving some of the rich orange flesh attached. Roast them in the oven for a spectacular protein-rich crunchy snack with a little soft sweetness of the flesh making every bite that much yummier.

• Squash that include pumpkin, acorn, butternut, and spaghetti squash have thick tough skins and are called winter squash, and they are concentrated sources of many valuable nutrients.
• Winter squash, like other richly colored vegetables, provide excellent sources of carotenes. Generally, the richer the color, the richer the concentration.
• Diets that are rich in carotenes offer protection against cancer, heart disease, and type 2 diabetes.
• Winter squash are a very good source of vitamin C, a powerful antioxidant.
• Winter squash are a very good source of potassium, which is needed for many functions including healthy nervous system.
• Winter squash are a very good source of fiber, which is beneficial to digestive health.

 

Squash (Summer)

I never leave a trip to a farmers market without some summer squash. I like to slice and cook zucchini up on a grill or indoor grill pan. The smokey, browned pieces make a great ingredient to layer in a lunchtime sandwich.

• Squash that include zucchini and yellow squash have thin, delicate skins and are called summer squash, and since they are grown in rainier seasons, they have higher water content than winter squash.
• Summer squash contains vitamin C as well as beta-carotene, folate, and fiber. These nutrients make summer squash a tool in preventing cancers, heart disease, and diseases of inflammation such as arthritis and asthma.

 

Sweet Potatoes

Too bad most people only serve these at Thanksgiving. They are packed with valuable nutrition and great taste. Baked Sweet Potato Fries are one of my absolute favorites!

• If a contest for the most beta-carotene were held, sweet potatoes might tie carrots for first place, as both provide great sources of this nutrient that helps protect against diseases like cancer and heart disease, as well as disease related to inflammation, such as asthma and arthritis.
• Sweet Potatoes, which will keep you full for hours, are a great source of fiber that helps make your digestive system healthy.

 

Swiss Chard

Just like its cousins, spinach and beets, this leafy green is packed with nutrition. For a quick dish, I enjoy simply sautéing some chopped chard with a little olive oil and garlic.

• It is an excellent source of vitamins C, E, and K, carotenes, chlorophyll, and fiber.
• The vitamin K provided by Swiss chard is important for maintaining bone health.
• Swiss chard, with its abundance of nutrients and antioxidants, is a powerful anti-cancer food.

 

Tomatoes

What doesn’t go well with tomatoes? I use them fresh and canned in all kinds of recipes knowing that they are bursting with flavor and health. One of my favorite ways of enjoying the simple pleasure of a fresh, ripe tomato is to slice it up, top each piece with a basil leaf, drizzle them with a just touch of olive oil, and sprinkle with pepper. These bite-sized snacks just make me smile.

• Tomatoes are one of healthiest of the fruits and vegetables with the power to ward off many diseases.
• In addition to many important benefits, tomatoes are especially rich in lycopene, which gives them their red color.
• Lycopene has been extensively studied for its antioxidant and cancer-preventing properties. It is found to be protective against a growing list of cancers.
• Tomatoes are also rich in other valuable antioxidants like vitamin C and vitamin A.

 

Turnip Greens

Most people know that the turnip root is edible, but did you know that the top leafy portion of the turnip plant is a very valuable and delicious source of nutrition? Instead of tossing them into a garbage can, try chopping them up and adding in to almost any casserole, soup, vegetable or rice dish. This adds a little splash of color to the dish in addition to their nutritional boost to your body.

• Cancer, stroke, cardiovascular disease and arthritis are just a few of the many illnesses that can have their symptoms reduced simply through the consumption of a diet rich in the kinds of antioxidants found in turnip greens.
• Turnip greens are great sources of the antioxidants vitamin C, vitamin E and beta-carotene.
• Turnip greens are also rich in calcium, important for bone health.

 

BEANS & LEGUMES

Black Beans

I think that my favorite meal in the world is Black Beans and Rice with Patacones and Chimi Churi, a meal that I fell in love with during many travels in Costa Rica. I have done my best to replicate the kind served up in that beautiful country sometimes along with a whole baked fish in a small beachside restaurant. Another dish I fell in love with while traveling there is Black Bean Soup. And in my humble opinion, there is never a Mexican meal that is complete without a side dish of black beans.

• Black Beans are

 

Garbanzo Beans (Chickpeas)

Although great simply tossed onto a salad or blended into a very flavorful Indian dish, once a week I enjoy making my own Lemon Pepper Hummus, to dip with pitas or fresh veggies or to spread on sandwiches. A great part of a Mediterranean meal, hummus is creamy and full of protein and healthy fats.

Kidney Beans

A hearty addition of protein to any soup, Kidney Beans are especially an integral part of my low-fat healthy Turkey Chili.

Lentils

A staple of Indian cuisine, I have grown to appreciate the flavor and unique texture of lentils in many of that country’s super-flavorful and very healthy dishes.

Lima beans

Miso

Nothing sooths the stomach or soul like a steaming bowl of Miso Soup,

Navy beans
Pinto beans
Soybeans
Tempeh
Tofu

Nuts & Seeds
Almonds
Cashews
Flaxseeds
Hemp
Olive oil
Peanuts
Pumpkin seeds
Sesame seeds
Sunflower seeds
Walnuts

Grains
Barley
Brown rice
Buckwheat
Corn
Millet
Oats
Quinoa
Rye
Spelt
Whole wheat

Seafood
Cod
Halibut
Salmon
Scallops
Shrimp
Tuna

Meats & Eggs
Beef
Bison
Chicken
Eggs
Lamb
Turkey
Venison

Dairy
Cheese (low-fat)
2% Cow’s Milk
Yogurt

Alternative Milks
Almond Milk
Soy Milk

Natural Sweeteners
Blackstrap molasses
Cane juice
Honey
Maple syrup

Spices & Herbs
Basil
Black pepper
Cayenne pepper
Chili pepper, dried
Cilantro/Coriander seeds
Cinnamon, ground
Cloves
Cumin seeds
Dill
Ginger
Mustard seeds
Oregano
Parsley
Peppermint
Rosemary
Sage
Thyme
Turmeric
Curry

Other Beverages
Water
Coconut Water
Green Tea
Yerba Mate

There are no bad foods, right? Only food you should eat in moderation? Well, not really. The following foods are so bad for your body that there is not really any reason to eat them. Not only do they have zero nutritional value, but they also give your body a healthy dose of toxins, which should make the idea of eating them really hard to swallow. Read More at Healthy Assist

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Cookies as big as frisbees. Muffins the size of flower pots. Bowls of pasta so deep, your fork can barely find the bottom. One reason people's waistlines have expanded over the past few decades is because food portions have too. Read more at KidsHealth.org