Nov 26, 2017 Jan 18, 2017
Did you eat too much turkey? Is that second piece of pumpkin pie still haunting you? Have some crudite.
Most of us probably didn’t eat enough vegetables over Thanksgiving weekend. Green bean casserole is mostly casserole and not a lot of beans. And aren’t candied yams really a dessert? Thanksgiving dinner is a great tradition and I enjoyed mine just like everyone else, as well as the leftovers but there’s a big container of fresh vegetables in my fridge right now. I always keep crudite on hand but I made extra today.
Vegetables are our lifeline to good health and when you have colorful veggies ready as a snack, you’re doing a lot of good for your long term health. I mix the colors because each color has its own health benefit: yellow & orange for eyes and lungs, red for memory and immunity, green for bones and teeth, purple & blue for aging and blood pressure and that’s just naming a few. Eating a variety of colored vegetables will provide a variety of different antioxidants that can help keep us well.
Eating vegetables every day, both fresh and cooked, is like an insurance policy for your health. And fresh crudite is not only appealing to look at, it’s delicious. Keep and container of fresh veggies in your fridge and see how fast they disappear! – Jenny Jones
Oct 13, 2016
I saw this in USA Today and thought it was worth sharing. Here are five foods they say are known to cause cancer:
1. Processed meats like hot dogs, bacon, ham, and sausages. Limit your intake.
2. Highly salted foods like pickles. A high intake is linked to stomach cancer. Less is better than more.
3. Alcohol. It can raise your risk of mouth, colorectal & breast cancer. Limit intake to one drink a day for women, two for men.
4. Charred meat. High heat + meat = DNA-damaging compounds. Cook at lower temperatures and flip meat frequently to avoid charring.
5. Scalding hot beverages. Routinely drinking very hot tea, coffee, or soup is linked to a greater risk of esophageal cancer.
Sep 21, 2016
Every single ingredient in this healthy cancer-fighting soup is there for a reason. These are the vegetables that researchers believe contain powerful anti cancer compounds. So I put them all into one delicious, nutritious, easy to make soup. And when you make it with homemade chicken stock, you increase the health-promoting properties even more. Here’s what’s in it and why:
Broccoli, cabbage, and cauliflower – These are cruciferous vegetables, the most widely recommended food group to eat to protect against cancer.
Carrots – Orange colored vegetables are believed to help against many types of cancer.
Kale – Dark greens like kale and spinach are key to cancer and disease protection. If you use spinach, stir it in just at the end when the soup is done.
Tomato – Red tomatoes are a must for anyone concerned about prostate cancer. They are a good source of lycopene, especially prepared and canned tomatoes (even ketchup and tomato sauce or paste) but they need a little fat to be absorbed, so that’s why you must include the olive oil. I use canned tomatoes because canned are a better source of lycopene than fresh.
Garlic & Onion – They both have strong anti-inflammatory properties and it’s believed they can help slow down the growth of cancer cells.
So if you are looking to protect your health in the future or trying to prevent a recurrence of cancer, research tells us that eating these vegetables can help. Or if you just want to be as healthy as possible, you will love this quick and easy homemade vegetable soup. Click here for the recipe. – Jenny Jones
Aug 4, 2014
If you know anyone recovering from an injury or surgery, make them soup using these vegetables: carrot, potato, sweet potato, red pepper, broccoli, spinach and add some lima beans. By researching, I learned that there are certain nutrients that can help heal the body from an injury, a wound, or surgery. The most essential are vitamins A, C, and E along with zinc, calcium, potassium, and protein. So I created this recipe using ingredients highest in these nutrients for a powerful healing soup. It’s also a delicious vegetable soup and any vegetable soup will have health benefits, but using these specific ingredients provide the best concentrate of what is needed by the body to heal.
I make this soup using my own homemade chicken broth. Chicken broth has its own health benefits and it’s the best liquid to use. Vegetable broth is also a good choice but even if you use plain water, all the wound healing benefits will still be there. If someone is not able to eat due to a closed jaw or dental surgery, this soup can be pureed to drink, or pureed and thinned to drink with a straw.
One more food with excellent healing enzymes is fresh pineapple (not canned – only fresh has enzymes). So the most beneficial meal to help recover would be a big bowl of wound healing soup with some fresh pineapple for dessert.
By the way, even if you’re not trying to heal, this is an incredibly healthy vegetable soup full of antioxidants, vitamins, and minerals. If you want to use my chicken soup as a base, click here for the recipe. You can make the stock the day before and after it’s refrigerated, remove the fat from the top and proceed with this vegetable soup. Once you have the stock, my wound healing vegetable soup takes just 30 minutes to make. Click here for the recipe. – Jenny Jones
Jul 28, 2014
A new study was just published by the CDC (Centers for Disease Control) listing the top 41 nutrient-dense “super foods” scored by their content of fiber, potassium, protein, calcium, folate, vitamin B12, vitamin A, vitamin D and other nutrients, all considered important to our health. Guess what’s number one? Watercress! Who knew? I’m not surprised that the top 16 foods are greens. Here’s the list:
Sounds like a good time to make my delicious Spaghetti with Chard. Click here for the recipe.
To read the Washington Post article, click here.
Apr 1, 2014
What? Eat more cheese? And meat? It’s not a joke. In case you missed the latest news about saturated fat and heart disease, it’s about to challenge all your nutritional beliefs. After decades of being told that saturated fat causes heart disease, now experts are saying it’s not so. The new findings were published in the Annals of Internal Medicine and included 72 studies in 18 countries involving over 600,000 people. There is no connection, they say, between eating saturated fats like the ones found in meat and dairy products, and heart disease. And that’s not all.
They also found no evidence of benefits from other kinds of fats like canola and olive oil. Trans fats, however, were still linked with a higher risk of heart disease. Even more surprising is that a type of saturated fat in milk and dairy products actually reduced the risk of heart disease! The biggest threats now? Sugar and excessive carbs.
Even Dr. Andrew Weil says his thinking on saturated fat has evolved. He writes, “Given the results of these studies, I no longer recommend choosing low-fat dairy products. I believe the healthier choice is high-quality, organic dairy foods in moderation. My personal choice would be high-quality, natural cheese a few times a week. I don’t advise eating saturated fat with abandon, because the foods that are full of it (salty bacon, conventionally raised beef, processed cheese) are often not the best for our health. Try to limit it to about ten percent of daily calories. You may choose to use your “budget” of saturated fat calories on ice cream, butter or high-quality natural cheese, or even an occasional steak (from organic, grass-fed, grass-finished cattle, please).
I still recommended skinless chicken and turkey because poultry fat (concentrated just beneath the skin) contains arachidonic acid, which promotes inflammation. I also still recommend strictly avoiding foods that contain chemically altered fats (such as hydrogenated vegetable oils found in many prepared foods), as these do appear to raise cardiovascular disease risk. Continue to emphasize fruits, vegetables and whole grains, and limit sweeteners and other high-glycemic-load carbs.”
Wow! I need time to absorb this. For decades the accepted wisdom has been just the opposite and I’ve spent my adult life avoiding saturated fat, eating the leanest of beef and always reduced-fat cheese. And even then, it was in moderation. My cholesterol has always been elevated but I assumed it was hereditary. Now I don’t know what to think. I don’t even think full fat cheese would taste good! And I like cookies. Should I bake them with butter? Should I stop baking cookies entirely? I need time to figure things out.
Jan 28, 2014
Remember buckwheat pancakes? Did you know that buckwheat has more antioxidants than some vegetables? So forget the pancake mix! You can make these healthy, high fiber, and really delicious pancakes for breakfast in ten minutes. While the griddle heats up, you mix together a few simple ingredients and ten minutes later, you’re doing your body a lot of good. Here’s why you should eat buckwheat…
~It’s high in fiber.
~It can help stabilize blood sugar.
~It’s a complete protein.
~It’s a good source of magnesium, which reduces blood pressure.
~ It’s rich in B vitamins, particularly niacin, folate and B6, all beneficial to cardiovascular health.
~It’s full of antioxidants, including lignans, which protect against breast cancer.
~The powerful antioxidants and flavonoids in buckwheat prevent premature skin aging.
~It tastes great!!
Don’t skip breakfast. Take a few minutes to have this healthy, high fiber breakfast and you’ll have sustained energy and stable blood sugar, so you won’t be snacking on things you shouldn’t. This is an easy pancake recipe, but then all pancakes are easy to make from scratch. I use a non-stick griddle, which doesn’t need greasing but I sometimes just rub it with a stick of butter. If you can’t find buckwheat flour at the grocery store, look for it at a health food store. You can also order it online. And it’s good to store it in a tightly sealed container in the fridge.
Click here for the recipe. – Jenny Jones
Jan 24, 2014
I make a lot of hard boiled eggs. A lot. There are some in my fridge right now… perfect, easy to peel, no green ring, hard boiled eggs for snacking, breakfast, deviled eggs, and egg salad. I’ve learned a few things about how to make foolproof hard boiled eggs so here’s what I know…
1) Really fresh eggs will be harder to peel so use your older eggs for boiling.
2) Place eggs in a pot and cover completely with cold water.
3) Do not crowd too many eggs in the pot or they may not cook.
4) If you see a stream of bubbles coming out of an egg in the cold water that means it’s cracked. Remove the cracked egg and save it for cooking.
5) Add ½ teaspoon of baking soda to the water. If you don’t have baking soda, use salt.
6) Bring the water to a full, rolling boil.
7) Cover the pot and turn off the heat, leaving the pot on the warm burner.
8) Set a timer for 17 minutes. Prepare a bowl of ice water.
10) After 17 minutes remove the eggs from the hot water using a slotted spoon and place them in the ice water for 2 minutes. They will still be warm inside after two minutes.
11) Serve immediately or keep refrigerated.
11) Freshly boiled, warm eggs will be easier to peel than cold ones.
12) Peeling them under running water makes peeling easier.
13) Start to peel at the fat end of the egg for easier peeling.
So that’s all I know about making perfect hard-boiled eggs. Now here is why I eat them: Eggs are a great source of….
~Protein, B vitamins, and minerals.
~Choline, which reduces inflammation, protects against breast cancer, and supports brain health.
~Lutein and Zeaxanthin to ward off macular degeneration.
~Sulphur for shiny hair, strong nails, and glowing skin.
~New research tells us that egg yolks contain dietary cholesterol but they do not raise blood cholesterol. For the latest research on eggs from Prevention Magazine, click here.
So that’s everything I know about making perfect, easy to peel, no green ring hard boiled eggs. Now here’s as quiz: Q: Why do brown eggs cost more than white ones? A: Because the hens are bigger and it costs more to feed them. Nutritionally, there is no difference.
Jan 3, 2014
Almost every dinner I cook starts out with onions and garlic. But the taste isn’t the only reason to eat them. There are lots of health benefits from both onions and garlic but when buying onions, there are more reasons to choose red ones.
Cancer protection: Red onions have 30% more cancer fighting compounds than white.
Brain boost: Red onions provide quercetin, a flavonoid that helps keep your memory sharp and fights free radicals.
Inflammation: Red onions have twice the antioxidants of white onions to help reduce inflammation.
NOTE: Most of the flavonoids are concentrated in the outer layers of the onion so peel as little off the outer skin as possible to get the most benefits.
It’s flu season and there is a lot you can do to keep from getting sick. Here are some of the foods that are known to boost your immune system. I haven’t had a cold or flu in decades, probably because I eat every one of these things regularly, except mushrooms. They’re just so…squishy… but I’m working on it. I’ve been chopping them up really tiny and it does eliminate the squish factor. No excuses!
1. Oily fish: Oily fish—including salmon, tuna, and mackerel—are rich in omega-3 fatty acids, compounds that help reduce harmful inflammation in the body. Chronic inflammation prevents your immune system from working properly, and can contribute to colds and flu as well as more serious diseases.
2. Garlic: These pungent cloves do more than just flavor your food. Garlic also contains allicin, a sulfuric compound that produces potent antioxidants when it decomposes.
3. Yogurt & Kefir: We usually think of bacteria as a bad thing, but some of these microorganisms are essential for good health. Eating probiotic foods, such as yogurt and kefir, is a good way to replenish beneficial strains of bacteria, which promote digestive health and help prevent stomach ailments. There are over 10 trillion bacteria living in our gastrointestinal tract, so you want to make sure the good ones outnumber the bad ones.
4. Tea: Everyone knows a steaming hot cup of tea can help break up chest congestion and soothe a sore throat, but the benefits may run deeper. All tea—black, green, or white—contains a group of antioxidants known as catechins, which may have flu-fighting properties.
5. Red Peppers: Like citrus fruits, red peppers are high in vitamin C. In fact, one red pepper has 150 milligrams of the nutrient—that’s twice the recommended daily allowance for women. (A large orange, by comparison, only has about 100 milligrams.)
6. Mushrooms: White button, Portobello, shiitake, and Maitake are just a few of the varieties you’ll find in your grocery store. Fortunately, just about all mushrooms contain some form of immune-boosting antioxidants, along with potassium, B vitamins, and fiber.
7. Leafy Greens: The darker the greens, the higher the nutrient content. So when you’re shoring up your defenses for cold and flu season, choose arugula and kale over iceberg lettuce. Bitter greens like arugula may even help relieve chest congestion, sniffles, and coughs.
8. Dark Chocolate: Ounce for ounce, pure cocoa contains more of the disease-fighting antioxidants known as polyphenols than most berries—and it’s loaded with zinc, to boot. Too often, however, the nutritional benefits of cocoa are overshadowed by the sugar and saturated fat found in chocolate bars and other treats. To reap the immunity-boosting benefits without the unhealthy extras, stick with bite-sized portions—about one quarter-ounce per day—of dark chocolate with a cocoa content of 70% or higher.
9. Carrots & Sweet Potatoes: Orange fruits and vegetables are rich in beta-carotene. When we eat these foods, our bodies convert this organic compound into vitamin A, which is essential for maintaining a strong immune system. Vitamin A is especially important for areas that go haywire when we catch a cold: It keeps the mucous membranes that line our nose and throat—one of the body’s first lines of defense—healthy and functioning properly.
10. Lean Protein: We think we need protein to build muscle, and we do—but actually, we need it to build antibodies and fight infection in the body, as well. Chicken, turkey, and pork are all good sources of protein, but you can also get plenty from meatless sources such as beans, nuts, and dairy. Lean protein is also important because the immune molecules are made of protein.