Healthy recipes, nutrition information, intermittent fasting, cancer and nutrition
Asparagus Mushroom Risotto
This is a delicious, grain-free and dairy-free risotto. I’ve received a thumbs up from several family members – and it’s virtually ALL vegetables. I use more liberal portions of the asparagus and mushrooms – you could use more or less than the recipe calls for; create to your desire. And since you’re not cooking rice, this recipe cooks much more quickly than traditional risotto recipes, so it’s a great option even if you’re tight on time.
I just couldn’t get through the pomegranate season without giving them a shoutout. Adding pomegranate arils to foods makes them look so aesthetically pleasing and festive too! Pomegranates (Punica granatum L.) are an ancient fruit that is particularly cultivated in west Asia, though it is also cultivated in the Mediterranean region and other parts of the world. Pomegranates are rich in numerous bioactive compounds - various polyphenolic compounds, including resveratrol; flavonoids, anthocyanins, and phenolic acids. Research has shown that pomegranate contains 124 different protective phytochemicals! That’s right, one fruit = 124 phytochemicals! Pomegranates have been widely investigated for their antioxidant, anti-inflammatory, anti-carcinogenic, anti-diabetic, and anti-atherogenic properties. Anthocyanins, which belong to the family of flavonoids, are the water-soluble plant pigments that are responsible for the color of the fruit and its juice. Note that pomegranate juice is also high in these protective compounds, but it’s also quite high in natural sugars, 32 grams in 8 fluid ounces. So, it’s likely best to focus on eating the pomegranate arils and/or consuming a pomegranate extract.
Roasted Beet & Persimmon Salad
If you want a festive and beautiful salad that tastes delicious, make this one! It's full of color - red, purple, orange, and green. And you know if it's colorful, it's rich in various protective phytochemicals, including antioxidants - carotenoids, flavonoids, polyphenols, and more.
Pumpkin Curry Soup
* Recipe adapted from The Cancer Diet Cookbook: Comforting Recipes for Treatment and Recovery written by Dionne Detraz, RDN
This soup is surprisingly easy to make and quite tasty. I started to write about it, but Dionne sums it up so nicely. Per Dionne, “This comforting soup proves that pumpkins can be so much more than just a star ingredient in your holiday pie. They are an excellent source of vitamin A and carotenoids, and they also provide vitamin C, potassium, and fiber. Like carrots, they contain phytonutrients that support immune system and lower inflammation. The garlic, ginger, and spices also boost immunity, lower inflammation, and provide anticancer nutrients – and they give this soup an incredible flavor.”
No doubt that lemons and limes are most famous for their vitamin C content. They offer so much more. Lemons and limes contain a variety of protective phytochemicals, including polyphenols and limonene. Limonene is found predominantly in the peel though a small amount can be found in the juice of the fruit. To list a few of the health benefits for lemons and limes:
