Here are my top 5 choices for good health:
1. Get in the cabbage patch
Cruciferous vegetables or those found in the cabbage family are replete with fiber, vitamins, plant nutrients, and minerals. 1 to 2 cups per day is all you need.
Choose from:
Cabbages (white, red)Cauliflower
broccoli
Brussels Sprouts
Bok choy
Kale
Garden Cress
Collard greens
Turnips
Numerous studies show these vegetables are great cancer fighters. They also help reduce your cancer risks, among them prostate, lung breast, cervix, uterine, and colon, cancers.
2. Make room for mushrooms
Mushrooms contain lots of healthy nutrients to help build a strong immune system. Mushrooms help build a strong defense against infections, cardiovascular illness, and cancer. They may also help manage your weight since they contain less than 100 calories per serving cup.
Once you cook them well, they are some of the best foods to help fight illness and disease. Mushrooms help fight bacteria, fungus, and viruses. In addition, they help in controlling your blood sugar levels and also minimize inflammation in the body.
Shitake - High in vitamins D and B, magnesium, phosphorus, zinc, iron, selenium, copper, potassium. They fight tumors and help protect the body by maintaining healthy cholesterol levels, support your heart, and blood vessels. They also help in weight loss by providing soluble fiber, which keeps you feeling full for longer periods. Shitake mushrooms can also help improve your digestion, reduce allergies, and build strong bones and muscles.
Maitake- Great immune builders, help control high blood pressure and balances blood sugar levels. some studies suggest they may also help AIDS patients.
Reishi-Great for the skin, digestion, inflammation, tiredness, gut health and cancer.
Oyster- studies suggest oyster mushrooms help fight the AIDS virus, breast and colon cancer. they are high in protein, B vitamins.
Enoki- full of nutrients like phosphorus, zinc, copper, potassium, iron, selenium, and vitamin B.
Enoki mushrooms are packed with complex carbohydrates, dietary fiber, and protein and contain no fat or sugar. They are great in helping you manage your weight and control cholesterol levels.
3. Get great Grains
1/2 cup of cooked, cracked or whole grains (3-5 servings) each day is another great choice for better health. Buckwheat, millet, brown rice, quinoa, barley, oats, rye, whole wheat flour, bulgur wheat, and basmati rice are excellent choices.
Cracked or whole grains are powerhouses of nutrition and fiber and may help in an array of health conditions:
You can easily identify a whole grain by the large chunks or "grain" on the product. They help to reduce your blood sugar levels since they are digested more slowly into the system, and are good for diabetics especially.
They also help in controlling your body weight and reduce your risk of stroke, cancer, and heart disease.
Whole or cracked grains also help in lowering harmful cholesterol levels in the body and also stabilizing your blood pressure.
4. Face Fats
Not all fats are getting a bad rap! Scientific facts are proving that some fats are good for your heart, lungs, brain and overall health. All you need is at least 1 teaspoon of oil (5-7 servings) each day to help maintain good health! These healthier fats include walnut oil, hazelnut oil, flax seeds, olive oil, hemp seeds, and unrefined coconut oil are good choices.
5. Savor whole soy foods
Contrary to popular belief, soy is not all bad. Its' the types of soy that make the difference. Fake soy "meat" products and soy protein isolates should be avoided. Whole soy products are good sources of plant protein and may help protect against hormonal cancers like breast and prostate cancer. Good sources of whole soy include soy nuts, soy milk, tempeh, and tofu.
Scrambled Tofu
( 8 1/2 cup servings)
1 pk. tofu (16 ozs.)
2 tsp soy sauce or Liquid Aminos
1/4 cup chopped peppers (green and red)
1/4 cup diced tomatoes (opt.)
1/4 cup diced zucchini, mushrooms, olives, etc. (opt.)
3 Tbsps all-purpose seasoning
1/2 chopped onion (white or green)
1 tsp. turmeric powder (color)
1 tsp. onion powder
1/2 tsp. garlic powder
1. Mash the tofu and add the seasonings.
2. In a heated skillet, add vegetables (mushrooms, etc, ) in a little water and simmer about 3 minutes.
3. Add the tofu and mix well to combine.
4. Let it cook until most of the moisture is absorbed.
Serve while hot.
Quinoa Salad (6 servings)
Cook quinoa according to directions (2 cups water to 1 cup quinoa)
1 bunch chopped parsley
1 rib of celery, diced
2 Tbs olive or coconut oil
1 Tbsp lemon juice
1/4 cup diced red and green peppers
1/4 cup diced olives (opt.)
1/4 cup raisins or cranberries
1 stalk green chives, chopped
1/4 cup toasted walnuts, almonds or cashews
1. Combine all ingredients in a large bowl or dish.
2. Let sit in the fridge for at least an hour to develop the flavors.
3. You may also add a creamy dressing of your choice.
Stir-fry Cauliflower Rice
1 medium cauliflower steamed
3 Tbsp olive or coconut oil
1 cup diced vegetables (carrots, squash, zucchini, chayote, etc.)
1/4 cup Liquid Aminos or reduced salt soy sauce
3 cloves garlic, minced
1/4 cup diced onions (green or white)
1. Separate the cauliflower clusters.
2. Place pieces in a food processor and pulse until it resembles grains of rice.
3. Heat a skillet or wok and add the oil.
4. Sautee the vegetables about 3-5 minutes
5. Add the cauliflower and stir lightly to combine.
6. Let simmer a few more minutes.
7. Add seasonings to taste.