Recommended Power Foods - Part 14 - Olive Oil

Recommended Power Foods - Part 14 - Olive Oil
(Information from The Power of Food - Bonnie Raffel R. D., Author)

This oil is a rich source of monounsaturated fats, the kind that keeps the HDL (good) cholesterol high and the LDL (bad) cholesterol low.  Olive oil is considered to be a healthy promoting oil, by benefiting the heart, decreasing inflammation and aiding numerous other health conditions.  Change your diet by replacing margarine and butter with olive oil on bread or toast, add to vegetables, or create vinaigrett4es and salad dressings by using olive oil.  Drizzle extra virgin olive oil on uncooked dishes where the flavor complements the food.  Select extra virgin olive oil for excellent taste.

Recommended Power Foods - Part 13 - Green Tea

Recommended Power Foods - Part 13 - Green Tea
(Information from The Power of Food - Bonnie Raffel R. D., Author)

Green tea is the least processed form of tea and provides the most antioxidant polyphenols, which are responsible for the tea's health benefits.  The polyhenols in green tea act as potent antioxidants that stimulate the immune system and slow down disease promoting compounds.  This tea is not fermented which explains the herb tasting flavor.  If your tea tastes bitter, sweeten with honey and do not add milk.  the milk binds with the polyphenols and stops their immunity benefits.  To brew tea, use spring or filtered water for the best flavor.  Distilled water will make the tea taste bitter.  Note:  Different types of tea may require different methods of preparation.  Refer to its package.

Recommended Power Foods - Part 12 - Peppers

Recommended Power Foods - Part 12 - Peppers
(Information from The Power of Food - Bonnie Raffel R. D., Author)

Whether peppers are red, green, or yellow-orange. they are rich in antioxidants and provide a variety of minerals and vitamins.  Health benefits include; lowering the rates of many cancers, boosts immune system, and strengthens eye health.

Bell Peppers - are also called Sweet Peppers, which are rich in vitamins A and C.  They come in a variety of colors ranging from green to brown.  Green bell peppers are not as hot, due to a recessive gene that decreases capsaicin which is responsible for the "heat" found in peppers.  The yellow, orange, or red peppers provide high concentrations of antioxidant carotenoids.  The red pepper also provides lycopene which fights against many cancers.  Pimento and paprika are made from red bell peppers. Try adding fresh chopped peppers to meat salads, add as extra topping to pizza and sandwiches, add to cooked vegetables, or enjoy eating as a raw snack.

Jalapeno - is the best known chili pepper and easy to find. This pepper can be red or green and contains compounds called capasicinoids, which provide anti-inflammatory properties and anticancer benefits.  The Chipotles (smoked Jalapeno) are available dried.  Try adding to stews and soups, removing seeds to reduce heat.

Recommended Power Foods - Part 11 - Legumes

Recommended Power Foods - Part 11 - Legumes
(Information from The Power of Food - Bonnie Raffel R. D., Author)

The edible seeds of plants are called legumes.  This food group has the same antioxidants as found in tea, fruits, grapes, red wine, and cocoa beans.  Legumes (including soy) are very high in protein, cholesterol lowering fiber, and aids in balancing blood sugar levels.  Not only do legumes benefit the heart, but aids the digestive system because of their high fiber content.  Navy, butter, northern, soybeans, and peanuts are types of legumes available.  Add legumes to whole grains to make a complete (high quality) protein.  This includes: red beans and rice, navy beans and barley, or black beans and rice.

Black Beans - are loaded with antioxidant compounds called anthocyanins, as found in grapes and cranberries known as antioxidant superstars. Black beans are rich in protein and cholesterol lowering fiber that aids in balancing blood sugar levels.  Try adding black beans to guacamole dip, soups and stews, top your baked potato, or try combining rice and beans.

Pinto Beans - are a good source of cholesterol lowering fiber and rich in protein.  Pinto beans benefit the heart and aids in balancing blood sugar levels.  Enhance your diet by adding pinto beans to soups, stews, rice dishes, and vegetable dishes.

Red Beans and/or Kidney Beans - are rich in protein and provide antioxidants.  These beans are an excellent fiber source and assist in balancing blood sugar levels.  Try adding red/kidney beans to chili, serve with cornbread, or make a Hummus spread using red/kidney beans.

Garbanzo Beans - also known as chickpeas are a source of antioxidants and proteins.  They are rich in fiber and assist in balancing blood sugar levels and are heart healthy.  Try making Hummus, add to salads, or add to soups for variety in the diet.

Recommended Power Foods - Part 10 - Grains #12 and #13

Recommended Power Foods - Part 10 - Grains #12 and #13
(Information from The Power of Food - Bonnie Raffel R. D., Author)

#12 - Spelt and Spelt Flour - Spelt is an ancient grain related to wheat.  It provides a variety of nutrients and is rich in fiber.  The healthy benefits of spelt include, lowering cholesterol and balancing blood sugar levels.  spelt is available in its hulled, wholegrain form (spelt berries), or as a flour. 

#13 - Wheat Germ - Wheat germ is not a type of flour, but is a part of the wheat kernel.  The term "germ" refers to the reproductive part of the kernel.  Wheat germ is very high in protein and is rich in nutrients.  It contains more potassium and iron than any other food source, and contains vitamin E which is important as an antioxidant which strengthens the immune system.  Try adding wheat germ to smoothies, stir into yogurts, or add to cereals and baked potatoes.

Recommended power Foods - Part 9 - Grains #9, #10 and #11

Recommended Power Foods - Part 9 - Grains #9, #10 and #11
(Information from The Power of Food - Bonnie Raffel R. D., Author)

#9 - Soy Flour - Soy Flour is ground from soybeans and is very high in protein and low in carbohydrates.  This flour is available from full fat to low fat versions.  Full fat soy flour contains 20% fat and 35% protein, the low fat contains 6% fat and 45% protein, and the defatted soy flour contains 1% fat and 50% protein.  Combine this flour with wheat flour to increase the protein content when baking.

#10 - Triticale Flour - this flour is manmade by cross breading wheat and rye.  When this flour is milled, it contains both nutritional values of wheat and rye flours.

#11 - Teff Flour - Teff is a fine stemmedtufted grain grass.  The teff grain is the smallest grain in the world and measures 1/32 of an inch in diameter.  Because of the teff bran and germ size being small, the bran and germ stay intact during processing making it nutritionally dense.  Teff is gluten free, high in protein, carbohydrate, fiber, and many other minerals.  

Recommended Power Foods - Part 8 - Grains #7 and #8

Recommended Power Foods - Part 8 - Grains #7 & #8
(Information from The Power of Food - Bonnie Raffel R. D., Author)

#7 - Wild Rice - Wild rice is not a true grain, but is a type of edible grass.  Wild rice provides protein, B vitamins, minerals, and fiber.  The darker the grain the more bran is intact.  Add wild rice to soups, bread stuffing, or mix together brown and wild rice and cook as a side dish.

#8 - Amaranth - This is a tiny seed that contains all of the essential amino acids, making it a complete protein.  Amaranth flour contains more fiber and iron than wheat flour, and also provides calcium.  It can be found in the form of flakes and flour, and can be combined with other flours for baking.

Recommended Power Foods - Part 7 - Grains (Continued)

Recommended Power Foods - Part 7 - Grains #5 and #6
(Information from The Power of Food - Bonnie Raffel R. D., Author)

#5 - Oats and Oat Flour - Oat, oatmeal, and oat bran contain a type of fiber called betaglucan, which aids in lowering cholesterol and fights infection.  Oats contain antioxidants which are heart healthy.  Oats are provide more protein than wheat and are rich in vitamins B and E, and are loaded with soluble and insoluble fiber.  Enhance your diet with hot oatmeal at breakfast, sprinkle oat bran on cold cereals, or mix in dry oatmeal when making meatloaf.  Try using oat flour when making pancakes, waffles, quick breads, and oatmeal cookies. 

#6 - Wheat Flour - There are many types of wheat flour that provide a healthier texture because they include the bran and germ.  Whole wheat, stone ground and graham flour can be used interchangeably.  The only difference may be in coarseness and protein value.  Wheat flour provides complex carbohydrates, which is the source of insoluble fiber that benefits the digestive system.  Try incorporating wheat flour in your diet by adding 1/2 of white flour to wheat flour when baking breads or quick breads.

Recommended power Foods - Part 6 - Grains (continued)

Recommended Power Foods - Part 6 - Grains #3 and #4
(Information from The Power of Food - Bonnie Raffel R. D., Author)

#3 - Buckwheat and Buckwheat Flour - Buckwheat is not a true grain but the seed of an herb plant related to rhubarb.  Buckwheat does have more protein than rice, wheat, millet, or corn.  This food item is considered to lower cholesterol and balance blood sugars.  Also, toasted buckwheat is called "kasha", a Japanese buckwheat noodle called "soba".  Buckwheat flour is a rich source of nutrients and is gluten free.  Buckwheat flour can be mixed with whole wheat flour and used in bread products.

#4 - Brown Rice and Flour - When brown rice is processed the hull is removed.  One cup of brown rice is packed with nutrients that consist of: manganese, which is essential for energy production, a healthy nervous system, and produces antioxidant enzymes; and selenium, a mineral essential for a healthy immune system and thyroid metabolism.  Brown rice also provides a source of thiamine and niacin, which are essential for your nervous system and fiber needs.  Combine brown and Wild rice together for a change at mealtime.  Brown rice flour is processed with the bran and provides a good source of B vitamins and fiber, and is gluten free. 

Recommended Power Foods - Part 5 - Grains

Recommended Power Foods - Part 5 - Grains #1 and #2
(Information from The Power of Food - Bonnie Raffel R. D., Author)

Choose grains in the least processed form and include daily in the diet.  Listed below are different forms of grains that contain fiber rich bran and germ.  These grains assist in balancing the blood sugars, benefit the immune system, and provide a sense of fullness.

#1  - Rye and Rye Flour - These breads contain more protein, phosphorus, iron, potassium, and B vitamins than wheat.  Rye provides a large amount of fiber, which is good for the intestinal tract and aides in balancing blood sugar levels.  Rye flour is available in light, medium, or dark varieties.  The darker the flour indicates the level of bran incorporated into the flour.  Add rye bread to your lifestyle by substituting rye for wheat in sandwiches.  Combine rye and wheat flour in pancakes and other breakfast foods, or make a porridge using rolled rye flakes.

#2 - Barley and Barley Flour - Barley is sold in many forms, but hulled barley is richer in fiber and contains more nutrients than Pearl or Scotch barley.  This grain is very high in both soluble and insoluble fiber.  The fiber found in barley provides food for the "good" bacteria in the large intestine and can assist in greater health and disease resistance.  Flour ground from whole barley is more nutritious than flour ground from pearled barley because the bran is left intact.  Whole barley flour provides soluble fiber which aides in decreasing cholesterol in the blood.  Enhance your diet by adding barley to your soups, combine barley and wheat flour to make bread products, or use barley flakes as a hot cereal.

Recommended power Foods - Part 4 - Other Vegetables

Recommended Powers Foods - Part 4 - Other Vegetables
(Information from The Power of Food - Bonnie Raffel R.D., Author)

Other Vegetables - Pumpkin, sweet potatoes, carrots, and winter squash, have the deep orange-yellow hues.  Add the leafy greens to help maintain healthy skin and hair, protect against prostate cancer, and strengthen healthy vision.  The redness in tomatoes and watermelon (fruit) contains the chemical lycopene, which is believed to fight cancer and promote heart health.  The green vegetables such as; kale, broccoli, cabbage, turnip greens, and spinach are just a few foods high in anticancer compounds.  The Asian mushroom (shittake, maitake) also contain active ingredients that help your body fight off infection.  Other vegetables that fight inflammation in the body include; bok Choy, cauliflower, watercress, chard, collards, mustard greens, and spinach.  Vegetables also provide phytonutrient antioxidants that strengthen the immune system.  The top 1 foods include; cooked artichokes, cooked red cabbage, frozen spinach, red and white cooked potatoes, baked sweet potatoes, russet cooked potatoes, cooked red peppers, cooked broccoli and steamed carrots.  Strengthen your immune system by adding 4 or more servings a day of a variety of vegetables for antioxidant protection.

Recommended Power Foods - Part 3 - Garlic

Recommended Power Foods - Part 3 - Garlic
(Information from The Power of Food - Bonnie Raffel R.D., Author)

Garlic is a member of the lily or Allium family, which also includes leeks and onions.  Garlic's pungent odor is from sulfur compounds which are the source of many health benefits.  Garlic is considered to be an immunity boosting superstar and aids in fighting inflammation, benefits the heart, fights cancer, and has antibacterial/antiviral benefits.  When chopping fresh garlic, allow to sit a few minutes for the enzymatic process to reach its maximum potential.  Avoid microwaving or boiling garlic as whole cloves, due to decreasing the enzyme activity.  Raw garlic is more beneficial for our health than cooked or dried.  This is due to cooking decreasing the garlic's sulfur enzymes which lowers the antibiotic effect.  Try adding garlic 5 to 10 minutes, at the end of the cooking process for maximum benefit.  Other foods that contain these sulfur compounds are; cabbage, Brussels sprouts, kale, leeks, onions, and shallots.  Enhance your diet by adding minced garlic to pasta dishes, pizza topping, sauces, and soups.  Try making garlic bread topping with crushed fresh garlic and combine with olive oil, and other preferred seasonings.  Or create garlic mashed potatoes by adding roasted garlic and olive oil.

Recommended Power Foods - Part 2 - Fruit and Juices

Recommended Power Foods - Part 2 - Fruit and Juices

(Information from The Power of Food - Bonnie Raffel R.D., Author)

Fruit and Juices - Pomegranate, blueberries, plumbs, red grapes, and all other berries, are foods that are very high in antioxidants and strengthens the immune system.  The highest top 10 in antioxidant phytonutrients are:  blackberries, strawberries, cranberries, raspberries, blueberries, grape juice, cranberry juice, pineapple juice, prunes, and orange juice.  Antioxidants protect and repair cells that interfere with your immune system.  It is believed the antioxidants in blueberries also enhance brain function.  In general, fruits assist your body in fighting inflammation, which is a response of the immune system to infection or an imitation. Fruits that aid in decreasing inflammation in the body include grapefruit, lemon, lime, oranges, apricots, cherries, papaya, strawberries, and apples.  Adding 4 or more servings of a variety of fruit and/or juice daily, benefits and strengthens your immune system by adding antioxidant protection.