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.
April 24, 2023
This side dish pairs well with chicken or beef or game meats. You can use almost any variety of mushrooms in any combination. I leave the small mushrooms whole because they look nicer that way, but you can chop them if you prefer. Mushrooms contain selenium, an antioxidant that boosts immune function and reduces cancer risk. Beta glucans in mushrooms boost the immune system. Mushrooms are also a good source of vitamin D, for strong bones. You can learn more about the incredible benefits of mushrooms in my blog on Miraculous Mushrooms. Serves 2-4 Ingredients 1 cup shiitake mushrooms 1 […]
March 14, 2023
Think beyond traditional cereals and try this high-protein, high-fiber grain instead. On its own, quinoa is rather bland but if you take the time to spice it up to your liking, it makes a healthy and filling breakfast. Make a batch ahead of time to last for several days; you can simply add some more liquid and heat it up or take it to go with you. This healthful cereal takes minutes to prepare and provides long-lasting energy for your day. YIELD 2 cups of quinoa; 4 breakfast servings 1 cup dry quinoa (rinsed well and drained) 2 […]
February 25, 2023
Eat this chewy cake warm. It’s great plain or drizzled with my berry sauce for extra antioxidant power. Be sure to use the chewy variety of rice flour sometimes called sweet white rice flour or mochiko. You can substitute fresh or frozen blackberries for the boysenberries. You can use gluten-free baking flour instead of the cake flour, and xylitol instead of sugar. Coconut Rice Cake Coconut contains lauric acid, which improves cholesterol balance and protects prostate health. Berries are full of anthocyanins, which inhibit the growth of cancer cells. Serves 6-8 Ingredients 2 eggs (organic, free-range, or omega-3-enriched) ½ cup […]
January 30, 2023
I chose buffalo meat because it’s almost always raised on grass. Grass-fed meat (whether it’s buffalo, steer, or lamb) is higher in omega-3 fatty acids, lower in omega-6 fatty acids, and leaner overall. Dark red fruits like cranberries really complement red meat, so I decided to work them into the burger patties. Note: If you can’t find bison meat, you can use any grass-fed meat or even ground turkey for this recipe. For an optional topping, you can make a goat-cheese spread to top the burgers by mixing 1/4 cup goat cheese with 1/2 tsp. of roasted garlic, 1/2 […]
January 30, 2023
I love the trick of infusing rice or noodles with tea. It really amps up the nutrient value of any dish while adding a nice bit of flavor. Pu-erh tea is fermented, making it even healthier than regular green tea. Traditionally this dish is made with glutinous rice, but I changed it to brown rice for the health benefits. Feel free to use turkey or chicken breast in place of the duck breast. You can find Thai basil at Asian markets and some supermarkets. This comfort food meal pairs well with my California Hempseed Salad with Strawberries and Kale. Benefits: […]
September 25, 2022
This is basically an algio e olio (garlic and oil) recipe made more healthful with whole-wheat pasta, which ensures you get detoxifying fiber and disease-preventing selenium. The garlic and olive oil provide anticancer and anti-inflammatory benefits. I serve these noodles with my Whitefish with Turmeric. Serves 2-4 Ingredients 6 cups water 1 tsp. salt 1/2 tsp. garlic powder 1/2 lb. whole-wheat noodles 2 Tbs. olive oil 2 Tbs. chopped garlic Instructions 1. Boil the water in a large stockpot with the salt and garlic powder. 2. Add the noodles and cook to desired tenderness. Drain and set aside. 3. Heat […]
August 30, 2022
In my version of Chinese chicken salad, I use mangoes instead of Mandarin oranges. The base of the dressing is a bottled sweet chili sauce. The crispy noodles, though not very healthy, are fun in moderation. Chicken is a great source of lean protein, which helps keep your appetite in check and maintain muscle mass. Cabbage contains indoles and isothiocyanates (sulfur compounds), both of which have anticancer potential. Vitamins C and A in mangoes fight inflammation and support immune function.. Serves 4 Ingredients 1 cup peanuts (raw or roasted), separated into halves ¼ cup olive oil 2 cups shredded Napa […]
August 30, 2022
No-cook recipes should be easy, quick, and healthy. Be ready to entertain any time with this simple crowd-pleasing hummus. Fresh herbs add depth to a classic chickpea blend bursting with flavor from rich tahini paste, fresh lemon juice and zest and savory garlic. Quick to make, you can whip this up in a matter of minutes with your food processor. Beans provide heart-healthy protein and detoxifying fiber which is good for gut health. Ingredients ¼ cup olive oil ¼ cup tahini paste ¼ cup lemon juice ½ tsp. fresh lemon zest 2 garlic cloves 1 ½ Tbs. fresh thyme, picked […]
August 15, 2022
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 fatty acids and detoxifying […]
May 31, 2022
You almost always find this simple spice blend in Indian homes where they add it to fruit salads or sprinkled onto melon. It’s also good when added to grilled chicken or fish. You can find amchur (dried mango powder) on Amazon.com and even in Wal-Mart. Benefits: Mangos have vitamin C which aids tissue regeneration because it’s a precursor to collagen; folate which promotes healthy red blood cell production and supports natural cell growth and replication; and cancer-fighting and immune-boosting carotenoid antioxidants. Yields about ¼ cup Ingredients 2 Tbs. cumin seeds, roasted for a minute over medium heat, then ground 1 […]
May 31, 2022
Berebere spice mix has been used in Africa in one form or another for many years. It originated in Ethiopia and/or Eritrea. It most commonly contains a mild to hot mix of chili peppers, coriander, garlic, ginger, fenugreek, cardamom, nutmeg and cloves. More authentic blends will include korarima, an Ethiopian cardamom instead of the Indian variety, along with nigella seeds and ajwain, another type of seed. I use this robust spice mix to flavor stir-fries, soups and stews. It packs some (but not too much) heat. Benefits: Fenugreek has choline which may support healthy brain function and memory. Chilies and […]
May 31, 2022
This blend of nuts, seeds and spices originated in Egypt as a spread for flat bread or as a dip. Benefits: Nuts and sesame seeds have unsaturated omega-6 fatty acids which are considered heart-healthy. Focusing on unsaturated fatty acids rather than saturated fats can improve cardiovascular health. Coriander seeds contain magnesium (which helps lower blood pressure) and selenium (which protects the heart and regulates blood clotting). Sumac also can help to decrease blood pressure. Cumin has iron which transports oxygen around the body, and manganese which is part of an enzyme that fights free radicals. Yields about 1¾ cups […]
May 31, 2022
This bold, flavorful blend is great for any number of savory dishes. Try it on salmon, tofu, or chicken, or in stewed tomatoes. Health Benefits: Paprika is full of vitamin C, an antioxidant vitamin that helps the body resist infection, helps prevent cataracts, aids tissue regeneration, and may even help reduce your risk of cancer and stroke. The lemon peel also contains vitamin C as well as a little magnesium and iron. Yields about 1 cup Ingredients 6 Tbs. smoked paprika 3 Tbs. sweet Spanish or Hungarian paprika 3 Tbs. dried cilantro 2 Tbs. ground cumin 2 Tbs. coarse sea […]