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.
May 7, 2021
This recipe combines heart-healthy seafood and wild rice to create a wholesome, flavorful, and filling one-dish meal. The Omega-3s in the seafood and wild rice smooth and soften the skin. The fiber from the rice is detoxifying. For a variation, try adding chicken and sausage to your favorite seafood. SERVES 2 Ingredients 1 cup wild rice or a combination of wild and brown rice 4 cups water 2 cups chicken broth 4 Tbs. extra-virgin olive oil ¼ cup chopped onion 2 bay leaves ¼ cup chopped carrot ¼ cup chopped celery ¼ cup chopped broccoli ¼ cup chopped red bell […]
May 6, 2021
Lentils contribute muscle-building protein,detoxifying fiber, and vitamin B6 to this hearty dish, making it both satisfying and energizing. The red cabbage, red wine vinegar, and leeks add a host of disease-preventing benefits: anthocyanins, indoles, isothiocyanates, sulfur compounds, and resveratrol. You can also serve this delicious salad as a main course. SERVES 2 Ingredients 1 cup of dried green or black lentils 5 Tbs. extra virgin olive oil 1 chopped leek (white part only) ¼ cup red wine vinegar ½ teaspoon Dijon mustard 1 minced shallot Sea salt and ground pepper to taste ½ cup shredded red cabbage ¼ cup diced […]
February 15, 2021
This Balkan-inspired recipe has clean, bright flavors that go well together. Kale is an excellent source of vitamins A and C. It’s also part of the cabbage family, so it has cancer-fighting compounds. If you can’t find caraway powder, grind caraway seeds in a mortar and pestle, an electric spice grinder, or even a coffee grinder. For a milder version of this soup, omit the caraway and marjoram and season with sea salt and ground pepper. SERVES 4 Ingredients 1 peeled and cubed Idaho potato or 2 rose potatoes ½ tsp. kosher salt dissolved in 4 cups water ½ tsp. […]
February 2, 2021
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
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 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
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
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
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
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
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
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
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) […]