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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.
February 2, 2021

Chocolate Goji Berry Smoothie Bowl

This decadently rich chocolate smoothie bowl tastes like an indulgence, but it’s actually a rich source of energy-promoting carbohydrates, plant-based protein, and healthy fats. Cacao powder is similar to cocoa powder, but has no sugar, milk, or cocoa butter in it. It is simply ground cacao pods or beans, not treated with alkali powder. Cacao nibs are a larger grind of the pod. Serve these smoothie bowls for breakfast or dessert and feel free to use your own favorite toppings! Goji berries are packed with beneficial antioxidants and anthocyanins that help protect our cells from damage, inhibit the growth of […]
January 26, 2021

Olive and Watercress Tapenade

A heart-friendly snack, this olive and watercress tapenade is wonderful on crackers or warm bread and even dabbled on top of pizza. The olives provide heart-healthy fats while the watercress brings detoxification to the party. YIELDS 2 CUPS Ingredients 1 1/2 cups tightly packed watercress, without stems 1 1/2 cups tightly packed parsley, without stems 1 cup drained and pitted black olives 1 cup drained and pitted kalamata olives 1 cup drained and pitted green olives with pimentos 1/4 cup olive oil 3 tsp. minced garlic 1 tsp. fresh oregano Instructions Place all the ingredients in a food processor bowl […]
January 26, 2021

Macadamia Cream and Mock Sour Cream

Macadamia Cream Enjoy these vegan version cream and sour cream using macadamia nuts in place of dairy products. Macadamia nuts are very heart healthy thanks to their monounsaturated fats and choline, which help prevent cholesterol accumulation. The vitamin E in the nuts also reduces your risk of heart disease. These nuts are also a good source of iron, which delivers oxygen to cells and muscles and keeps you energized. YIELDS 2 CUPS Ingredients 1 cup raw, organic macadamia nuts 1 cup warm water Instructions 1. Soak the nuts in the water for 1 hour. 2. Blend in a powerful blender […]
January 26, 2021

Homemade Vegetable Stock

Vegetable stock is a flavorful, fat-free, vegan base for healthy cooking. I like to use it for my soups and sauces, especially if I’m feeding vegetarian friends or trying to avoid animal fats (see my White Bean Soup). Making the stock myself gives me lots of room to use seasonal vegetables. And since the stock is strained after cooking, I can use the stems and stalks of the vegetables, reserving the best parts for other dishes. You can add other vegetables, too, such as carrots, fennel, or kale. Most colorful vegetables are packed with antioxidants and disease-preventing foodtrients. YIELDS 3 […]
January 26, 2021

Orange Tomato Soup

My Homemade Vegetable Stock and Mock Sour Cream make this a light but satisfying vegan soup. You can use store-bought vegetable broth instead of homemade. The yellow bell peppers complement the taste and the nutrient content of the tomatoes, and they lighten the color of this soup to a pretty orange hue. If you don’t want to chop, seed, and peel the tomatoes, you can use canned chopped tomatoes instead. Tomatoes contain heart-healthy lycopene. SERVES 4 Ingredients 8-10 Roma tomatoes 2 orange bell peppers 2 cups Homemade Vegetable Stock Sea Salt and black pepper to taste 1/4 cup Mock Sour […]
January 20, 2021

Flaxseed and Squash Tortillas

  These tortillas are soft enough to wrap around fish but durable enough to hold fajitas. I spent weeks perfecting them! Everyone who tries them loves them. This recipe makes reddish-colored tortillas using red bell peppers, but for tortillas with green flecks use green bell peppers. I use golden flaxseeds because I prefer their color. Flaxseed contains fiber and Omega-3 fatty acids, which can lower cholesterol and reduce your risk of heart disease, and vitamin E, which protects the heart and the skin from the sun’s aging effects. The carotenoids in squash and peppers are precursors to vitamin A, which […]
October 20, 2020

Autumn Salad with Maple-Protein Dressing

Sometimes salads aren’t filling, but they can be if you add the right combination of fiber, protein and healthy fats. This fall salad offers double beans, a protein punch! Maple syrup, mustard, tahini, tamari and savory nutritional yeast combine into a thick dressing that pairs perfectly with hearty salad greens. Cruciferous veggies like broccoli, Brussels sprouts and kale are cancer fighting, anti-aging champions. Enjoy them blended into a salad that packs perfectly for lunch or accompanies a holiday meal. YIELDS 10 SERVINGS Ingredients Dressing 1 (15-oz.) can cannellini or white beans, rinsed and drained 2 Tbs. tahini paste 2 Tbs. […]
August 11, 2020

Guacamole with Pomegranate Seeds

  The idea for this guacamole recipe came from a very talented Mexican chef who owns an upscale restaurant in Santa Barbara. The pomegranate seeds add a spectacular, tart crunch to this otherwise mild dip. I serve this dip with blue corn chips, which add a splash of color and are higher in antioxidants than yellow chips. BENEFITS: Avocados are full of monounsaturated fats, which help protect the skin from the aging effects of the sun. The anthocyanins in pomegranates have anti-inflammatory effects and have been linked to helping reduce the risk of cardiovascular disease, cognitive decline and cancer. Blue corn chips provide […]
July 14, 2020

Garlic Crab Royale Has Benefits

Crab provides detoxing selenium in this dish while garlic brings a host of impressive health benefits to the table through the compound allicin. Allicin has been shown to lower cholesterol, reduce plaque buildup in arteries, and keep blood platelets from sticking together too aggressively. I’ve served this garlic crab dish to presidents and to royalty. It consistently wins raves. SERVES 2-4 Ingredients 2 large Dungeness crabs, cut in half, or 4 small whole crabs 1/2 cup soy sauce 1/4 cup sugar 1/4 cup mirin (seasoned rice wine) 1/4 cup lime juice (about 2 limes) Pinch of ground pepper 1/4 cup […]
May 5, 2020

Soy Custard Cups

This dish is an interesting  way to add more soy to your diet. The isoflavones in soy may help maintain bone density, reduce the risk of certain cancers, protect against heart disease, and help alleviate symptoms of menopause. The Omega-3s in the tofu help skin retain its natural moisture. This recipe is inspired by the Chinese steamed custards served at dim sum. You can put almost anything under the silken tofu layer, and the garnishes are endless. Serves 2-4 Ingredients 1 package (8 oz.) silken tofu Pinch of salt 10-12 dried shiitake mushrooms 1/4 lb. peeled shrimp (devein, if desired) […]
April 26, 2020

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 drink, add crushed ice […]
April 21, 2020

Citrusy Asparagus

Asparagus is a finicky vegetable. It must be very fresh and picked early in the season or it will have woody stalks. Don’t cut the dry ends of the stalks. Instead, bend the stalks until the dry ends break off. Otherwise you risk serving chewy, inedible asparagus parts that your guests won’t enjoy. This citrusy side dish can be served hot or cold and is good cut up and served in a salad. Serves 4-6 Ingredients 2 lbs. asparagus spears, ends snapped off 4 Tbs. orange juice 1 Tbs. fresh lemon juice ½ tsp. sea salt or salt substitute 4 […]
March 26, 2020

Radish Salad Rocks For Health

Radishes belong to the same family of vegetables as kale and cabbage and offer some of the same disease-preventing benefits. I use the same simple oil-and-vinegar dressing here as on my Bitter Melon Salad, so both salads can be served together at a picnic or on a buffet. SERVES 2-4 Ingredients 2 daikon radishes or 1 bunch red radishes, stems removed 1 cup seasoned rice vinegar 2 Tbs. extra-virgin olive oil 1 tsp. minced garlic 1 tsp. sea salt 1/4 tsp. white pepper 2 chopped hard-boiled eggs 6-8 sliced grape tomatoes Procedure 1. Slice the radishes very thinly using a […]