Timeless Nutrition Tips...
For your health, eat red! The National Cancer Institute reports that deep red or bright pink fruit and vegetables contain phytochemicals that help your body fight disease and promote good health. These phytochemicals include lycopene - which is found in watermelons, pink and red grapefruit and tomatoes - and anthocyanins found in strawberries, raspberries and beets.
Lycopene helps reduce the risk of several kinds of cancer while anthocyanins help control high blood pressure and protect against diabetes related circulatory problems. Women should eat at least seven fruits and vegetables daily and men should strive for nine, says the Institute.
Other Good Red Foods
- Kidney Beans
- Red Bell Peppers
- Red Cabbages
- Red Chili Peppers
- Red Corn
- Red Currants
- Red Grapes
- Red Onions
- Red Pears
- Red Peppers
- Red Plums
- Red Potatoes
Five Reasons To Eat An Apple Every Day
1. Your Diet: Apples are the perfect, portable snack: Great tasting, energy-boosting, and free of fat. As we all know, apples are delicious in cakes, pies or tarts, as well as in sauces for poultry or pork.
2. Your Heart: Research confirms it! The antioxidant phytonutrients found in apples help fight the damaging effects of LDL (bad) cholesterol.
3. Your Digestion: Just one apple provides as much dietary fiber as a serving of bran cereal. (That's about one-fifth of the recommended daily intake of fiber.)
4. Your Lungs: An apple a day strengthens lung function and can lower the incidence of lung cancer, as well.
5. Your Bones: Apples contain the essential trace element, boron, which has been shown to strengthen bones - a good defense agianst osteoporosis. Boron increases brain function, promotes alertness, and helps the body utilize energy from fats and sugars.
The Apple-A-Day Theory
Could the old saying about an apple a day be true? A recent study of more than 2,500 men found that eating five or more apples per week was associated with better lung function -- even after the researchers took into account factors like body mass, smoking and exercise. The authors admit that this might just be a side effect of an overall healthy diet, but they suspect that the powerful antioxidant quercetin, found in apples as well as onions, tea and red wine, may also help protect delicate lung tissue.
Tomato Sauce: Delicious Cancer Defense
Tomato sauce, a common staple found in most pantries, has powerful health benefits thanks to lycopene. Lycopene is also a pigment. This pigment is what makes watermelon vivid pink and tomatoes bright red. You can also find lycopene in fresh papaya, guava, pink grapefruit and all other tomato products.
You will receive the best absorption of lycopene from cooked or processed products such as tomato-based pasta sauce, tomato paste, sauce, soup, juice, bottled salsa, chili sauce and ketchup. A bonus: When these foods are eaten with a little fat the lycopene is even better absorbed.
There are many ways you can incorporate tomato sauce into your diet beyond pasta sauces. Following are some delicious, easy and quick suggestions.
Lightly brush the tops of toast with extra virgin olive oil. Spread 1-tablespoon pasta sauce onto each slice. Top with shredded fresh basil or a sprinkle of Parmesan cheese and enjoy.
Spoon 1/2-cup warm pasta sauce on an empty plate. Then add your hot entree and side dishes on top of the sauce. It adds meal appeal in less than a minute and kicks up the cancer-fighting power of your food.
When a box of couscous calls for 2-cups water or broth, use 1-1/4 cup water or broth and 1-cup pasta sauce instead. Serve the pasta as a side dish, or serve pork loin, fish steak or other entree on a bed of it.
Stew this vegetable in pasta sauce to boost flavor and nutrients. Try this: Slice one large zucchini into 1/4-inch thick slices. In a covered saucepan over medium heat, simmer the slices in 1/2-cup of your favorite pasta sauce for five minutes or until the zucchini is cooked through.
In a large saucepan, add 1 can of (15 to 16-ounce) low-sodium chicken broth, one can of (15 ounce) drained white beans, 1-cup pasta sauce (with garlic) and 1-cup chopped leftover cooked chicken or turkey breast. For a taste variation, add a few pinches of dried, crushed rosemary. Bring the soup to a boil over medium-high heat. Season with salt and pepper and serve.
A favorite fact: Pizza is loaded with lycopene!
Leftover Tomato Sauce?
If you have leftover tomato sauce, save it by spooning it into an ice cube tray. Spray the cube compartments with cooking spray first to prevent staining plastic trays. Freeze it, and store the cubes in a freezer bag.
Prepare sauce or use sauce from a can or jar if pressed for time.
Here is a recipe for a delicious Italian Dip using tomato-based pasta sauce as an essential ingredient!
Savor your dip with a large, leafy green salad topped with white beans, cherry tomato halves and a splash of balsamic or red wine vinegar. Go for a sweet ending with watermelon, if desired.
1 pound extra lean ground round
1-1/4 cup jarred tomato-based pasta sauce
1/2 teaspoon ground black pepper
1/4 teaspoon garlic salt
1/2 pound loaf fresh Italian bread, cut into eight 1-ounce slices
1/2 cup shredded part-skim mozzarella cheese
1/2 cup fresh basil leaves (12 to 16 large leaves)
Combine the beef, 1/2-cup sauce, pepper and garlic salt in a mixing bowl. Divide and shape the mixture into four patties.
Place a large nonstick skillet over medium-high heat. When hot, cook the burgers for four to five minutes per side for medium, six minutes per side for well done.
While the burgers are cooking, heat the remaining 3/4-cup sauce in a saucepan over medium heat.
When the burgers are cooked to the desired doneness, place each onto a bread slice. Immediately top with the cheese and basil, then cover with the remaining bread slices. Serve each burger with the warm sauce as a dipping sauce.
Recipe makes four sandwiches.
Nutrition Information per serving: