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What everyone ought to know about “Phytochemicals”.

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INCREASING YOUR PHYTOCHEMICAL INTAKE

• Eat more than three servings of a variety of vegetables every day.

• Eat whole fruit instead of drinking fruit juice.

• Add herbs and spices such as basil, garlic, ginger, oregano, parsley and turmeric to your foods.

• Be adventurous and try new, healthy recipes rich in vegetables and fruits that incorporate unfamiliar foods.

• Add shredded green, red, or yellow peppers, radishes, onions, asparagus, or even broccoli stems to a plain cabbage and carrot salad.

• Fold a cup of grated carrots, apples, or zucchini into muffin batter.

• Add corn kernels or finely chopped sweet peppers to cornbread.

• Jazz up pizza with artichokes and onions; sliced yellow tomatoes with a little pesto; or spinach and slivered garlic with crumbled feta cheese.

• Dice silken tofu into half-inch squares and blend as part of a smoothie.

• Buy jars of chopped garlic, ginger, and basil at the supermarket to speed up cooking.

• Add chopped fennel and dried fruit bits to a Waldorf salad and top with walnuts.

• Grab a frozen vegetable mix and serve with rice, pasta, couscous, or other favorite grain.

• Substitute dried fruits such as apricots, pineapple, or a tropical mix for candy as snacks.

•Add frozen vegetables to soups, casseroles, and spaghetti sauce.

Clearly, with such a wide variety of protective phytochemicals in fruits, vegetables, whole grains, nuts, legumes, and herbal seasonings, the regular consumption of these foods is essential to ensuring a healthier population that has lower rates of heart disease and cancer.

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Super Salad (Adapted from Whole Foods Superfood Salad)

INGREDIENTS

  • 3 cups kale, chopped (I like to use both baby and regular)
  • 1 cup napa cabbage, chopped
  • 1 cup broccoli slaw mix, chopped
  • 1cup organic edamame (optional)
  • 1cup vegetables (cauliflower and carrots, I throw a few florets and baby carrots together in the food processed and g)
  • red onion (optional)
  • 14cup raw sunflower seeds
  • 1cup raw cashews
  • 1cup raspberries (I like using freeze dried ones slightly crumbled)
  • Archer farms light raspberry vinaigrette dressing

DIRECTIONS

  1. Combine and toss.

http://www.food.com/recipe/super-salad-adapted-from-whole-foods-superfood-salad-499087

Register Today for –

REGISTER NOW for our next clinic – “Farm to Fork”

We will educate you on our local farms and CSA’s (Community Supported Agriculture). We will also have a CSA box from New Earth Farms in which we will use to prepare a meal.

When – Saturday, June 18th

Time – 10 am

Where: Virginia Garden Organic Grocery (Virginia Beach Farmers Market)

Costs – $35 (Bring a friend for FREE)

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