Cruciferous Power

 Last week we learned why greens are so great. This week we are going to learn about cruciferous vegetable. These vegetables are the best of all the greens and even  a few vegetables that aren't so green. Here is a list:
Kale, collards, bok choy, arugula, water cress, brussle sprouts, broccoli, cabbage, cauliflower, horseradish, radish, mustard greens, turnips, rutabaga, and there are a few others but these are the most common and easy to find.  Type this list up. Post it on your refrigerator and get 2 servings a day. A serving is 1 cup raw or 1/2 cup cooked.

Why are cruciferous vegetables so great?

Cruciferous vegetables have powerful anti cancer compounds. When you chop, blend, or chew these vegetables, you activate those anti-cancer compounds which have been shown to detoxify and remove carcinogens, KILL cancer cells, and prevent tumors from growing.
Pharmacol Res 2007;55:224-236     Reported by Joel Fuhrman, MD.
Our cells get damaged every day. If we don't want those damaged cells to become cancer, we must eat cruciferous veggies! Eat them every day.

Twenty-eight servings of vegetables per week decrease prostate cancer risk by 33%, but just 3 servings of cruciferous vegetables per week decreased prostate cancer risk by 41%.
J. Natl Cancer Inst 2000;92:61-68    Reported by Joel Fuhrman, MD
What if we were to eat 28 servings of vegetables a week AND 3 servings of cruciferous vegetables?

One serving per day of cruciferous vegetables reduced the risk of breast cancer by over 50%!
Int J Cancer 2009;125:181-188
What would 2 servings do? There is no excuse for this epidemic!

Join me at the Kitchen Corner (www.kitchencornerst.com) Wednesday January 23rd at 6:30 pm to learn about how to incorporate these amazing foods into your diet deliciously!

The reason cruciferous vegetables are so powerful against cancer is that they have phytochemicals in them that prevent new blood vessel growth, which is needed for tumor growth. No blood vessel growth, no tumor growth. http://nutritionfacts.org/video/raw-broccoli-and-bladder-cancer-survival/
Need some tasty ideas to get them into your diet?
 

Add a leaf or two of kale or collards to your morning smoothie.
Shred cabbage (red is best) on your salad
Any cruciferous veggie is good on a salad
Use cabbage leaves instead of lettuce on your sandwich or wrap
Use cabbage leaves instead of bread for your wrap
Have an open faced sandwich and us a cabbage leaf for the top to hold things together
Chop up broccoli very fine and use in place of or for 1/2 of the hamburger in any recipe. Trust me!! I love it in my chili.
Cut Brussle sprouts in half, steam and use in place of chicken in casseroles. Trust me on this one too!
Blend steamed cauliflower to a cream and use in place of cream in soups and casseroles.

I've added a recipe for Kale and Black Bean Tacos from my book Whole Good Goodness to my recipe page. They might not sound very good but these are the best! My very favorite quick and easy recipe. Let me know what you think.

The Power of Greens!

If you have absolutely no time to cook healthy, there is one simple thing you can do to add powerful health promoting nutrients to your diet. Green smoothies!
Greens are the healthiest foods on the planet and blending them up in a smoothie makes over 90% of the nutrients bioavailable. That means your body will absorb them instead of flushing them down the toilet because we didn't chew our salad good enough. You can find an easy smoothie recipe here: http://www.health4lifecooking.blogspot.com/p/recipes.html  Use the basic principle in this recipe then go crazy and be creative. It's fun and you'll feel great!

What is it about greens that are so great? 

 #1 - Greens contain a carotenoid anti-oxidant called Lutein. Studies show that people with the highest levels of lutein in their blood have no athlerosclerosis.....no cholesterol in the arteries.
I put them in everything!

#2 - Not only do they contain the antioxidant lutein, they also contain another antioxidant call zeaxanthin. These two antioxidants are the only known carotenoids located in the human retina. Light must pass through lutin and zeaxanthin before being transmitted to the cells that send visual information to the brain. They also protects the eye from damage from blue light and improves several aspects of visual performance. Reported by Joel Fuhrman, MD
Eat your greens every day!

#3 - Each daily serving of leafy green vegetables produces a 9% decrease risk of type 2 diabetes.
Reported by Joel Fuhrman, MD
Published in Diabetes Care 2008;31:1311-1317

Include a nice big leafy green salad with your favorite veggies every day. Make sure you add a healthy salad dressing. Try my Sweet Mustard Dressing on my recipe page.

#4 - One study showed that 1/4 cup of greens a day will cut your risk of heart attack by 67%! (Am J. Clin. Nut 2010)
They protect blood vessels, reduce oxidative stress, and reduce inflammation. They are only about 100 calories per pound and are between 25 - 39% protein.
They are one of the highest nutrient, lowest calorie foods you can eat.
Join me at the Kitchen Corner in St. George on January 23 to learn how to make 3 delicious soups using these ingredible foods.
See www.kitchencornersg.com.

#5 - If you find yourself at a salad bar this weekend and you are wondering which greens are the best to put on your salad, spinach gives you the strongest protection against all the cancers tested including breast, pr...ostate, pancreatic, stomach, kidney, lung and brain tumors. Lettuces tested were boston, endive, radicchio, romaine, and spinach.
This study was reported by Michael Greger, MD on his web site
http://nutritionfacts.org/video/1-anticancer-vegetable/

#6 - Greens are low calorie density. They are also high nutrient density. That is an excellent combination. Low calorie, high nutrition. Watch this great video clip from one of my favorite nutrition experts:

http://www.youtube.com/watch?v=9gTLpTq1nQk

Warm and Cozy Comfort Foods

Here is your Health for Life Cooking menu for January 2013.

Tomato Soup

My favorite soup as a kid was Campbell's Tomato Soup. The best part about it was adding a package of Saltine Crackers to it. I have always liked chunky soups but that was ridiculous. At 190 mg of sodium for every 5 crackers, I'm sure I was getting above the daily limit just in the crackers. The soup alone has 480 mg in just 1 cup. This home made version is much better nutritionally and tastes great. I make it a little thicker than the Campbell's and add some my own oven baked croutons that make this soup very satisfying. 

 

White Bean Potato and Broccoli

This is an updated version of my White Bean Potato in my cookbook Whole Food Goodness. I've add blended cauliflower to give the soup extra creaminess, and I've also added mushrooms and chopped broccoli to give it a powerful nutritional boost. A bowl of this soup will give you your GOMBS for the day. Greens, onions, mushrooms, beans, and seeds. According to Dr. Joel Furhman, these foods fight cancer with every bite! And most importantly, it's rich, creamy and so delicious!

 Brown Rice Risotto

This recipe is adapted from Katherine Lawrence, a Cancer Project instructor. Along with the onion, garlic, cabbage and Brussels sprouts, I've added mushrooms, carrots, and peas to meat my nutritional goals. Mix in some short grain brown rice and a rich creamy sauce made with nutritional yeast and sesame seeds and you have a very flavorful and satisfying meal.



And there you have it! Health for Life Cooking to start off your New Years resolutions. One class will be offered this month in April's Kitchen on Tuesday January 8. We will begin at 6:00 pm. Hope to see you in class.

My Kitchen Corner cooking class will be on Wednesday January 23. I will be demonstrating the White Bean Potato and Broccoli Soup, Tomato Soup, and Ultimate Minestrone. Check here for details.
 

 

Merry Christmas and a Happy and Healthy New Year!

Since I'm not doing my Christmas Goodies class this year I wanted to post a couple of recipes to help  you get through the holidays without giving in to the temptations of all the terribly addicting and unhealthy sweets that seem to cross our path (with good intentions of course) this time of year. You will find these recipes, along with many others, on my recipes page here.

Last year, I made a "Holiday Challenge" to stay sugar free throughout the holidays. You can read about that here.

Once again, I'm committing myself and challenging you to be processed sugar free from now until the end of the year.....and beyond! I'll be journaling my menus on my food blog page to help keep me on track.  If you would like to join me, here are a few tips to help you to be successful.

1 - Start the day off with a healthy satisfying breakfast. I love a green smoothie chock full of high nutrient greens and fruits like the one on my recipe page. This only takes 4 - 5 minutes to whip up.  If you do better with a heartier breakfast, try some oatmeal or other whole grain cereal with nuts, seeds and berries or other fruit.

2 - Plan to have a big green salad for lunch every day. If you have a fat free dressing, make sure to add a few seeds or nuts. Or you can use one of my nut/seed dressing in  my cookbook, Whole Food Goodness, or try the Sweet Mustard Vinegar dressing on my recipe page.  The fats will help your body to absorb the nutrients from the vegetables in your salad. This is key in making sure that you are satisfied and well fed. Adding beans to your salad will also help keep hunger away and will minimize your desire for sweets.

3 - Always have a healthy high calorie snack in your desk at work, your car, or where ever you may find yourself vulnerable to the temptations around. I like to keep some almonds on hand at work. Make some of my nut candies and cookies that I've demonstrated in my past classes or try the 3 recipes that I've posted on my recipe page.  These were all key to my success last year. The natural fats and sugars will satisfy you and keep you out of the forbidden treats. Research shows that people who eat a small amount of nuts and seeds on a regular basis burn 11% more calories at rest then those who do not eat these foods. But don't over do it!

Now that you have 2 good high nutrient meals in, you've set a good foundation for the day. So if you find yourself to tired from the hustle and bustle to cook a good dinner or have a Christmas party/dinner to go to where the food may not be so perfect, give yourself a little slack but be selective. If you do have time to cook.........

4 - Make a big pot of a good satisfying stew (like Butternut & White Bean Stew), or a large casserole like Very Veggies Enchilada Casserole from Whole Food Goodness, or Deep Dish Tortilla Pie which you will find here. These make large quantities and could last you a few days. And they are loaded with only the best ingredients like greens, onions, mushrooms, beans, and seeds. Foods that will boost your immune system making you resistant to colds and flues.....and chocolate!

I really believe, and I have witnessed it for myself and have heard the experiences of others, that if you commit to feeding your body the best high nutrient foods, your desire for the unhealthy foods will diminish and you will feel empowered over the temptations that you will be faced with this holiday season. This is not about deprivation, it's about empowerment and feeling strong, healthy and energetic throughout this busy time of year.

I wish you all a very Merry Christmas and a happy, healthy 2013!

Best of health,
April

Stuffed Acorn Squash

You wont believe how good this is until you try it! A combination of onion, mushrooms, garlic, kale, lentils, black rice, pine nuts and  holiday herb seasoning stuffed in an acorn squash. The sweetness of the squash combined with the savory flavors of the stuffing is a tasty combination. My husband gives it 4 stars and says adding more pine nuts would take it to 5!


Cauliflower Mashed Potatoes w/ Spinach
These are potatoes at their best! A creamy and delicious combination of cauliflower, yukon gold potatoes, garlic, and cashews with just a touch of chopped spinach to add a little color and even more nutrients. My grand kids love these and you will too!


Raw Apple Pie
A couple of weeks ago when my grand kids spent the night, I made this pie for breakfast.They loved telling their mom that Grandma made them apple pie for breakfast! This pie is a combination of organic apples, dates, nuts and oats. That's it!  No processed sugars, flours, or extracted oils. 100% wholesome and delicious!





And there you have it! Health for Life cooking for the holidays.
Class date is Wednesday November 7 at 6:00 pm. I will be demonstrating the mashed potatoes with a chicken style gravy (has no chicken) and dairy free pumpkin pie at my Kitchen Corner class on Wednesday November 14. Hope to see you at class!

Contact April at health4life07@yahoo.com.

Health for Life Cooking in October

 

Winter Squash and Red Lentil Stew
A very creamy soup filled with winter squash and red lentils with just a touch of chopped kale. It has a slightly sweet and mild taste of curry. It's warm, satisfying and delicious! If desired, top it off with a touch of cashew cream.

Cruciferous Rice
Rice dishes that contain a few chopped vegetables are great but a dish rich in cruciferous vegetables with a little rice is even better!
This is a delicious combination of onion, mushrooms, broccoli, cauliflower, zucchini, green peas, brown rice, spices and garnished with chopped cashews.

Fruity Fall Cabbage Salad
This was a favorite salad on the river trips that I took years ago. I loved the combination of cabbage and fruit dressed in vanilla yogurt. My version is made with red and green cabbage, grated carrot, apples, pears and raisins covered in a much healthier non-dairy dressing with just a touch of nutmeg and cinnamon. I could eat this for breakfast!



Scrumptious Pecan Cookies
If I have these cookies around when my 6 year old grandson is visiting, I can't keep him out of them. And to be honest, I can hardly keep myself out of them! They are so simple to make with only 4 ingredients! No processed sugars, extracted oils or flours are used. Contain pecans.

And there you have it! Health for Life Cooking in October. Only 1 Health for Life class will be offered this month on Tuesday October 16. I will be demonstrating the soup, cabbage salad, and cookies at my Kitchen Corner class on Thursday October 11. Hope to see you in class!

Contact April at health4life07@yahoo.com.

 



Health for Life Cooking in September

Chick Pea Burgers

Memorial Day and Labor Day, and any other summer time holiday for that matter, puts me in the mood for burgers. Bean burgers that is! And this burger is one of my favorites! It's made with chick peas, (or more commonly known as garbanzo beans) oats, onion, celery, mushrooms, and plenty of delicious flavorings and seasonings to give this burger a taste that will be sure to please. It's easy to make, nutritious, and fun to eat!

 Sesame Ginger Greens

Greens are the healthiest foods on the planet and we need to eat them every day if we desire excellent health. They do so much for our body! They clean out our arteries, decrease inflammation, detoxify cells, build our immune system, and more! All of these greatly reduces our risk of cancer and most all diseases. This combination of kale, onions, garlic, mushrooms, and sesame seeds with just a touch of ginger and lemon is so delicious! Add some beans to make it a complete meal. If I can't find some nice tender kale, I'll be using broccoli, as pictured above, instead. They both are delicious!

 

 Dilly Ranch Dip/Dressing

Studies consistently show the power in raw vegetables. A review of 206 epidemiological studies show that the consumption of raw vegetables decreases risk of cancers of all types by 50%! Wow! I like those numbers! For many, including myself, a good dressing or dip is necessary in order to enjoy a green salad or veggie tray. This cashew and sunflower seed based dip is full of flavor and loaded with nutrients that will decrease risk of disease in and of itself. And the fats from the nuts and seeds could increase the absorption of phytonutrients in the vegetables 10 fold!

Ambrosia (Fruit Salad)

  A delicious combination of the seasons best fruits. Fresh organic apples and grapes, tree ripe Valencia oranges, sliced banana, in a lemony walnut cream sauce garnished with dried cranberries and coconut. Perfect for dessert or breakfast!

 And there you have it! Health for Life Cooking in September. Class dates are Wednesday September 5 and Tuesday September 11. 

Contact April for more information or to register at health4life07@yahoo.com.



Green Tostada 

I have loved tostada's ever since I was a kid. I remember licking what was left of the re-fried beans out of the can after my mom emptied it. I think she left some in there just for me. They were my favorite!
The Green Tostada is 10 times healthier than the tostada's I ate as a kid. First off, the shell is a sprouted corn tortilla that is baked, not fried. The beans have no oil or lard and are loaded with onions, mushrooms, and broccoli. Add a spicy Cashew Seed Cheeze Sauce (will be demonstrated) on top and you have your GOMBS! According to Dr. Fuhrman (www.DrFuhrman.com) greens, onions, mushrooms, beans and seeds fight cancer with every bite. I then top it with shredded cabbage and pico de gallo (will be demonstrated) made with garden fresh tomatoes. Super delicious AND nutritious!

Salad Sanora
This is a completely raw salad of organic raw corn, bell peppers, jicama, onions, avocado, tomato, lime juice and Mexican seasonings. Fresh, cool, and lite for a hot summer day.

Orange Creamsicle

A good way to beat the summer time heat. And my grand kids think they are yummy! A combination of fresh tree ripe valencia oranges, cashews, and dates blended smooth and creamy and then frozen in popsicle cups. Cool and refreshing!

And there you have it! Health for Life cooking to beat the summer heat. Class dates are Wednesday August 1 and Tuesday August 7. I hope to see you there!

To register, contact April at health4life07@yahoo.com. 

Health for Life Summer Salads

Do to a scheduling conflict, the June 26th class has been rescheduled for Wednesday July 11th. And there is still space available! Hope to see you there!

Summer Quinoa Salad 
A light and fresh salad containing quinoa, red peppers, onion, tomato, corn, avocado, and parsley.

Quinoa, commonly referred to as a grain, is technically called a pseudo grain because it is actually a seed. Pseudo grains don’t contain gluten, which make them easily digestible, alkaline-forming, and suitable for those who are gluten-intolerant. It's also a great protein source.

No-Tuna Salad Lettuce Wraps - Chickpeas replace the tuna in this recipe and are combined with celery, carrot, onion, and a no-oil nut and seed based sandwich spread. This is perfect wrapped in a lettuce leaf or could be made into a sandwich with a good whole grain bread or stuffed in a pita pocket.  For class I will be serving it as lettuce wraps garnished with avocado and fresh vine-ripe tomatoes.  

Mediterranean Zucchini Salad - This recipe is adapted from a pasta salad recipe that I've had for years. In my quest for avoiding flour products and sticking with whole grains, I've replaced the pasta with zucchini strips very lightly sauteed just to soften and bring out the flavor. Then I've added onion, vine ripe tomato, corn, kidney beans (pictured are chickpeas which also work great), olives, fresh basil and a touch of balsamic vinegar. This can be served the way it is as a side or add a little whole grain such as millet or quinoa to make it more filling for a meal by itself.

Summer Fruit Tart   - This tart has a nut based crust and is topped with delicious summer fruits.  No processed sugars at all in this dessert! Just the wonderful fruity flavors of summer!

And there you have it! Health for Life summer salads. Class dates will be Wednesday June 13th and Wednesday July 11th.. Hope to see you in class!

To register, contact April at health4life07@yahoo.com.

Health for Life Cooking in May

Just in time for your Memorial Day festivities!

Popeye Burgers with trimmings

Popeye new what he was talking about when he raved about the strength building qualities of spinach. What he probably didn't know was that spinach is also one of the most nutrient rich foods on the planet w/ hundreds, if not thousands, of phyto-chemicals that are critcal to excellent health. These burgers not only contain this high nutrient green but also cancer fighters such as mushrooms, onions, and garlic. The base of this burger is high fiber oats and white great northern beans. This is my husbands favorite veggie burger!

Spring Asparagus w/ Tangy Lemon Tahini Sauce
This sauce is a very basic combination of whole sesame seeds, white beans, lemon juice and seasonings. The sesame seeds make this sauce a touch on the bitter side but served drizzled over fresh spring aspargus makes a delicious combination.

Creamy Potato Salad
This is a delicious and healthy version of an old time favorite.
I use red potatoes, which are less starchy than russets and have a little bit better nutritional profile. Kidney beans give this salad some protein without saturated fat, cholesterol and animal protein. Raw celery and green onions give it just the right amount of cruch and a delicious dressing made by blending nuts and seeds give it a dreaminess that is rich and devine! Add some fresh dill and it takes it over the top!


Strawberryana Sorbet
With strawberrys in season I wanted to take advantage of this wonderful springtime berry that is so high in anti-oxidants and phyto-chemicals. Just 1 cup gives you 140% of the RDA of vitamin C. They are also high in folate, potasium and of course fiber. They have been shown to lower cholesterol, improve brain function and prevent the formation of pre-cancerous colon lesions. Buy them organic if you can. They have a high level of pesticide contamination. This is a very cool and refreshing low-fat dessert that takes only minutes to make in your food processor or blender. It's the perfect dessert for a hot summer (or spring) day!

And there you have it! Health for Life Cooking in May. Class dates are Wednesday May 2nd and Tuesday May 8th.  Hope to see you in class!

To register, contact April at health4life07@yahoo.com.