Tag Archives: phytochemicals

Food of the Week: Kale

28 Feb

Although kale is one of the most powerful superfoods on the planet, not a lot of people know what it is.

Kale contains twice the antioxidants present in other leafy greens, it is high in vitamin K, C and A and in minerals like folate, manganese, potassium, calcium, iron and copper.

It is also high in fiber and protein.

Kale has proven to prevents cardiovascular disease, cancer, eye diseases like cataracts, macular degeneration and glaucoma. It is protective against high blood pressure and rheumatoid arthritis. Maintains healthy skin, stimulates the immune system and activates the body’s detoxification enzymes.

Kale is rich in sulphoraphane, a phytochemical known to inhibit the growth of H. pylori, the bacteria linked to stomach and duodenal ulcers.

I love kale in juices and salads!

Kale Salad with Cashews and Mustard Dressing

This is my favorite salad!

1 bunch kale, stems removed

1 avocado, cubed

1 handful cashew nuts

1 garlic clove, minced

2 tablespoons whole grain mustard

3 tablespoons extra virgin olive oil

1 lemon, juiced

Salt and pepper

In a small bowl add garlic, mustard, olive oil, lemon juice, salt and pepper and mix. Add to kale, avocado and cashews and enjoy!

Remember… Eat healthy, be happy!

Food of the Week: Garlic

13 Feb

Garlic has been around for thousands of years and has been known for its medicinal properties ever since. It contains antibacterial, antiviral, antiparasitic and antifungal agents.

The most important active ingredient is allicin which is activated when the garlic is chewed or crushed. Other components are manganese, magnesium, selenium, zinc, vitamins B and C, calcium, iron and folate.

Garlic is a good anticoagulant, it protects against atherosclerosis, decreases high cholesterol levels and is known to have anticancer properties as well.

Garlic is used for detoxifying, it is recommended to take 1 or 2 garlic cloves a day.

Greens with Garlic Sauce

  • 5 baby bok choy heads, halved lenghtwise
  • 1 bunch chard, chopped and center stems removed
  • 1 bunch spinach, chopped
  • 6 cloves garlic, thinly sliced
  • 2 tablespoons olive oil
  • 1/2 cup water
  • 3 tablespoons tamari sauce
  • 1 tablespoon sesame seed oil or peanut oil

Mix water and tamari sauce together in a bowl.

In a large pot over medium heat, add 2 tablespoons olive oil with garlic cook until garlic turns golden. Add baby bok choy heads and chard. Add half of the water and tamari mix and cover. Cook for about 5 minutes, then add the spinach and the rest of the water and tamari. Cook for another 5 minutes, remove from heat and add sesame seed or peanut oil and black pepper. Enjoy!

Remember eat healthy, be happy!

Food of the Week: Fennel

25 Jan

 

Fennel (Hinojo in spanish) is a vegetable packed with disease preventing antioxidants. It can be eaten raw or cooked (I like it better raw) and it has the texture of celery but with a sweet anise flavor.

It is very soothing to the digestive system and it is also diuretic. It contains powerful phytochemicals that strengthen blood vessels, improve circulation and reduce heart disease. Fennel is rich in vitamins B, C, E and K, beta-carotene, folate, calcium, iron, potassium, zinc and fiber.

Fennel Arugula Salad

(Serves 4)

  • 6 cups arugula
  • 2 1/2 cups thinly sliced fennel
  • 3 tablespoons olive oil (organic, unfiltered, first cold pressed)
  • 1/4 teaspoon sea salt
  • 1/2 cup thinly sliced green onions
  • 1/4 cup thinly sliced yellow onion
  • 1/4 cup thinly sliced mint leaves
  • 2 tablespoons balsamic vinegar (I love to use fig or raspberry balsamic vinegar)
  • 1/2 cup pomegranate seeds

In a bowl toss fennel with 1 tablespoon olive oil and salt. In another bowl mix the rest of the ingredients together, except for the pomegranate seeds. Divide the greens on to 4 plates, top with fennel and pomegranate seeds, enjoy.