Friday, August 19, 2011

The Mighty 15 Super Foods Series

The Mighty 15 Super Foods Series Part:1

Over the next few weeks we will present fifteen super foods with recipes. These foods are packed with the protective substances that may guard your heart, keep cancer at bay, boost your bone strength, save your sight, improve your mood and maybe help you lose weight. The key is to include them in your diet often to reap their benefits.

1.Avocados:They are rich in blood pressure lowering potassium, monounsaturated fats, cholesterol lowering beta-sitosterol and cancer protective glutathione along with vitamin E, folate, vitamin B6 and fiber. Avocadoes are versatile and can be used as a part of any meal.

Avocado Dressing                  Chocolate Spice Avocado Pudding

2.Blueberries: They have cancer protective ellagic acid, and may boost your brain health and vision. These little blue marvels are the antioxidant leaders, plump with nearly 4 grams of fiber per cup and lots of vitamin C.

Blueberry Tomato Salsa      Blueberry Crumb

3.Brazil Nuts:This hearty tree nut is a trigger food that may cause cancer cells to self destruct, It’s super source of selenium promotes DNA repair and boost immunity. Just two nuts supposedly contain enough selenium to perhaps reduce the incidence of prostate, colon and lung cancer.

Brazil Nut Crusted Chicken         Roasted Broccoli with Brazilnut Pesto

4.Broccoli & Family: Eat broccoli or one of it’s cruciferous cousins like Brussels sprouts, cabbage, cauliflower, broccoli rabe or collard greens three or more servings a week. This is a good way to get two potent cancer blockers that modify natural estrogens into less damaging forms and increase the activity that fight carcinogens.

Sautéed Broccoli Rabe    Roasted Cauliflower

5.Butternut Squash: This tasty fruit use as a vegetable is an exceptional source of beta carotene, the antioxidant our bodies converts to vitamin A. It’s also a great source of bone building calcium.

Butternut Squash Pie       Shrimp and Butternut Squash in Coconut Milk Broth

Check back next week for part two of this three part series.

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