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Power Up—Fruits & Vegetables
Rich in vitamins, minerals and antioxidents, fresh fruits and vegetables are a fantastic way to rev up the body's engine. Try incorporating some of these fruit and veggie recipes into your next meal.
Apples
They’re a good source of quercetin, a phytochemical that fights the free radicals that lead to heart disease and cancer. Apples eaten with their skin are also rich in fiber, which benefits digestion and lowers cholesterol by sweeping it out of the intestines. Elson Haas, M.D., a physician in San Rafael, California, and co-author of The False Fat Diet (Ballentine, 2000), reminds us that “An organic apple a day keeps the doctor away.” He advises buying organic because most conventionally grown apples are coated with pesticides and wax.
- Apple and Endive Salad: Dice 2 apples and mix them in a medium bowl with 3 stalks sliced celery, 6 cups torn endive, and 1/2 cup chopped walnuts. Toss with a yogurt based dressing. Try plain yogurt mixed with honey.
- Baked Apples: Core 4 apples and place them in a baking pan. In a bowl, combine 1 cup apple juice, 1 Tablespoon honey, juice of 1/2 lemon, 1/4 cup walnuts, and 1/4 cup raisins. Spoon the mixture into the apples. Sprinkle each with cinnamon. Bake uncovered at 375 degrees for 45 minutes.
Broccoli
Broccoli contains sulforophane, a phytochemical that may prevent the growth of cancerous tumors. A study at the University of Utah Medical School found that lutein, a powerful vision-protecting antioxidant found in broccoli, may also reduce the risk of colon cancer. Broccoli is also rich in folate, fiber, beta carotene, and vitamin C.
- Broccoli Stir-Fry: Chop 1 cup each of broccoli, carrots, snap peas, and red peppers into 1–inch pieces. Heat 2 Tablespoons peanut oil in a wok over medium–high heat. Add veggies and stir frequently until crisp–tender. Season with lemon pepper.
- Garlicky Broccoli with Penne: Sauté 1 pound chopped broccoli and 4 minced garlic cloves in 1 Tablespoon extra–virgin olive oil over medium–high heat until the broccoli turns bright green. Toss with 8 ounces cooked whole grain penne pasta.
Carrots
Carrots are full of carotenoids, which are phytochemicals, and have strong anti–oxidant effects. A diet, rich in carotenoids, helps to protect against cancer and heart disease and contribute to healthy eyes.
- Carrot Juice: Juice one bag of organic carrots for a power packed juice.
- Carrot Salad: 1 large carrot, 1 apple, 1/2 cup raisins, 1/3 cup vanilla yogurt, 1 Tablespoon lemon juice, dash cinnamon, 1/3 cup chopped walnuts. Grate carrot and apple. Pour boiling water over raisins to make them plump, strain after 5 minutes. Toss all ingredients together.
Red Grapes
Studies show that red grapes contain polyphenols, antioxidants that help stave off heart attacks. They also contain a compound called tartaric acid, which works with their fiber to fight diseases of the colon.
- Frozen Grapes: Freeze red grapes. Enjoy them alone as a cooling snack.
- Summer Fruit Salad: In a large bowl, mix 1/2 cup each red grapes, cubed mango and papaya, sliced kiwi, cantaloupe balls, and sliced peaches. Garnish with fresh mint.
Tomatoes
Full of the antioxidant lycopene, tomatoes are helpful in preventing heart disease and cancers, especially those in the prostate, breast, and pancreas. A lycopene–rich diet may also reduce risk of age–related macular degeneration. Lycopene is found in any cooked tomato product, such as ketchup and tomato paste. Cooking tomatoes in oil helps the body absorb lycopene. Fresh tomatoes contain other antioxidants, such as beta carotene and vitamins C and E.
- Salsa: Mix together 6 chopped, seeded ripe tomatoes, 1 minced red onion, 1 minced jalapeño, 1 minced garlic clove, 1/2 cup chopped cilantro, and 1 Tablespoon cumin. Serve with baked tortilla chips.
- Baked Tomatoes: Halve 4 tomatoes widthwise. Sprinkle each half with fresh herbs and extra–virgin olive oil. Top each with a spoonful of pine nuts. Bake in a 325 degree oven for 20 minutes, or until tender.
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