Cucumbers are one of the best foods for your body’s overall health, often referred to as a superfood. Cucumbers are often sprayed with pesticides so it is important to buy organic or even better, grow them yourself.

Here are Some Benefits of Cucumbers:

1.Quick pick me-up – Cucumbers are a good source of B vitamins. Put down your sodas and coffee and eat a cucumber slice.

2. Rehydrates body and replenishes daily vitamins – Cucumbers are 95 percent water, keeping the body hydrated while helping the body eliminate toxins. Cucumbers have most of the vitamins the body needs in a single day.

3. Skin and hair care – Save the skin when you peel your cucumbers! The skin can be used for skin irritations and sunburns as aloe would be used. Place a slice over puffy eyes and its anti-inflammatory properties help reduce puffiness. The silicon and sulfur in cucumbers help to stimulate hair growth.

4. Fight cancers – Cucumber are known to contain lariciresinol, pinoresinol, and secoisolariciresinol. These three lignans have a strong history of research in connection with reduced risk of several cancer types, including breast cancer, ovarian cancer, uterine cancer and prostate cancer.

5. Relieves bad breath – Take a slice of cucumber and press it to the roof of your mouth with your tongue for 30 seconds, the phytochemcials will kill the bacteria in your mouth responsible for causing bad breath.

6. Hangover cure – To avoid a morning hangover or headache; eat a few cucumber slices before going to bed. Cucumbers contain enough sugar, B vitamins and electrolytes to replenish many essential nutrients, reducing the intensity of both hangover and headache.

7. Aids in weight loss and digestion – Due to its low calorie and high water content, cucumber is an ideal diet for people who are looking for weight loss. The high water content and dietary fiber in cucumbers are very effective in ridding the body of toxins from the digestive system, aiding digestion. Daily consumption of cucumbers can be regarded as a remedy for chronic constipation.

8. Beneficial to diabetics, reduces cholesterol and controls blood pressure – Cucumber juice contains a hormone which is needed by the cells of the pancreas for producing insulin which has been found to be beneficial to diabetic patients. Researchers found that a compound called sterols in cucumbers may help reduce cholesterol levels. Cucumbers contain a lot of potassium, magnesium and fiber. These work effectively for regulating blood pressure. This makes cucumbers good for treating both low blood pressure and high blood pressure.

9. Promotes joint health, relieves gout and arthritis pain – Cucumber is an excellent source of silica, which is known to help promotes joint health by strengthening the connective tissues. They are also rich in vitamin A, B1, B6, C & D, Folate, Calcium, Magnesium, and Potassium. When mixed with carrot juice, they can relieve gout and arthritis pain by lowering the uric acid levels. (Source)

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Real Cucumber Salad

Prep Time: 10 minutes

Total Time: 10 minutes

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Ingredients

• 4 cucumbers (I use seedless)
• 1 red or white onion, sliced
• 1/4 cup honey
• 1/2 tsp Himalayan pink salt
• 4 tbsp boiling water
• 4 tbsp apple cider vinegar

Instructions

1. Peel and slice cucumbers and onion, using the thick slicing blade of your food processor. Place them in a large bowl.
2. Mix honey and salt with boiling water and stir to dissolve completely. Drizzle over cucumber/onion mixture.
3. Add vinegar and mix well.
4. Cover and refrigerate for at least 2 hours before serving.
5. Enjoy!

Notes:

Recipe adapted from A Taste of Wellness by Rochel Weiss.

Real Cucumber Salad

4 cucumbers (I use seedless)
1 red or white onion, sliced
1/4 cup honey
1/2 tsp Himalayan pink salt
4 tbsp boiling water
4 tbsp apple cider vinegar

1. Peel and slice cucumbers and onion, using the thick slicing blade of your food processor. Place them in a large bowl.
2. Mix honey and salt with boiling water and stir to dissolve completely. Drizzle over cucumber/onion mixture.
3. Add vinegar and mix well.
4. Cover and refrigerate for at least 2 hours before serving.
5. Enjoy!

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“When you know better, you do better.”

So why are these kugelettes good for you? Broccoli is a cruciferous vegetable — one of the big reasons to eat plenty of cruciferous vegetables is that they may help to lower your risk of getting cancer. Cruciferous vegetables have compounds called glucosinolates. Non-cruciferous vegetables do not not have glucosinolates. These compounds KILL carcinogens before they can damage our DNA and prevent healthy cells from turning into cancerous cells. They provide vitamin A, B6, C, K, folic acid, potassium, maganese and iron. Some other cruciferous vegetables are kale, bok choy, cauliflower and brussels sprouts. This dish also contains onions, which help to regulate blood sugar levels. This, in turn, reduces insulin secretion and IGF (insulin-like growth factors), and thus the growth of cancer cells.

I made one pan of regular sized muffins and one pan of mini-muffins for the kids. If you do not want to make a pan of mini-muffins, you can fit all of the batter into one 12 serving muffin pan. These muffins would be great for breakfast, lunch, snack or a side-dish. They are really full of flavor!

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Broccoli Kugelettes

Prep Time: 20 minutes

Cook Time: 35 minutes

Total Time: 55 minutes

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Ingredients

• 1 lb package chopped broccoli or spinach, thawed
• 3 tbsp coconut oil
• 1 onion, diced
• 2 large carrots, shredded
• 1 medium zucchini, shredded
• 4 eggs
• 3/4 cup almond flour
• 1 1/2 tsp Himalayan pink salt
• 1/4 tsp black pepper

Instructions

1. Preheat oven to 350°F.
2. Chop broccoli. (If using spinach, squeeze out excess liquid)
3. Heat oil in a large skillet on medium heat. Add onion and sauté until translucent, 5-7 minutes.
4. Add carrots and zucchini to skillet. Cook on medium heat for 10 minutes, stirring occasionally.
5. Add broccoli and mix well. Set aside to cool.
6. In a large bowl, beat eggs together with almond flour until smooth. Add cooled vegetable mixture, salt and pepper; mix well.
7. Spoon mixture into paper-lined muffin pans.
8. Bake until firm and golden, about 35 minutes.
9. Refrigerate any leftovers. Would be a great addition to a school lunch!
10. Enjoy!

Notes:

Purchase organic ingredients if possible.

Broccoli Kugelettes

• 1 lb package chopped broccoli or spinach, thawed
• 3 tbsp coconut oil
• 1 onion, diced
• 2 large carrots, shredded
• 1 medium zucchini, shredded
• 4 eggs
• 3/4 cup almond flour
• 1 1/2 tsp Himalayan pink salt
• 1/4 tsp black pepper

1. Preheat oven to 350°F.
2. Chop broccoli. (If using spinach, squeeze out excess liquid)
3. Heat oil in a large skillet on medium heat. Add onion and sauté until translucent, 5-7 minutes.
4. Add carrots and zucchini to skillet. Cook on medium heat for 10 minutes, stirring occasionally.
5. Add broccoli and mix well. Set aside to cool.
6. In a large bowl, beat eggs together with almond flour until smooth. Add cooled vegetable mixture, salt and pepper; mix well.
7. Spoon mixture into a paper-lined muffin pan.
8. Bake until firm and golden, about 35 minutes.
9. Refrigerate any leftovers. Would be a great addition to a school lunch!
10. Enjoy!

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“When you know better, you do better.”

We eat cauliflower at least once a week, cauliflower mash is my favorite. Cauliflower is a cruciferous vegetable — one of the big reasons to eat plenty of cruciferous vegetables is that they may help to lower your risk of getting cancer. Cruciferous vegetables have compounds called glucosinolates. Non-cruciferous vegetables do not not have glucosinolates. These compounds KILL carcinogens before they can damage our DNA and prevent healthy cells from turning into cancerous cells. They provide vitamin A, B6, C, K, folic acid, potassium, maganese and iron. Some other cruciferous vegetables are broccoli, kale, bok choy and brussel sprouts.

Fresh ground black pepper is best for this recipe. When pepper is ground it immediately starts losing the flavor and aroma of its volatile oils, so it should be ground just before using. Keep a pepper mill  near the store that you can reach for whenever you need it.

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Roasted Cauliflower

Prep Time: 5 minutes

Cook Time: 40 minutes

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Ingredients

• 1 head of cauliflower
• 3 tbsp ghee (melted)
• Himalayan pink salt and pepper to taste

Instructions

1. Preheat oven to 375 °F.
2. Chop cauliflower into florets.
3. Place florets onto foil lined baking sheet.
4. Pour ghee over cauliflower and toss until evenly coated.
5. Season with salt and pepper.
6. Roast for 40 minutes or until cauliflower begins to brown.

Roasted Cauliflower

1 head of cauliflower
3 tbsp ghee (melted)
Himalayan pink salt Salt and black pepper to taste

1. Preheat oven to 375 °F.
2. Chop cauliflower into florets.
3. Place florets onto foil lined baking sheet.
4. Pour ghee over cauliflower and toss until evenly coated.
5. Season with salt and pepper.
6. Roast for 40 minutes or until cauliflower begins to brown.

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“When you know better, you do better.”

Butternut squash is rich in dietary fiber, vitamin C, vitamin A and beta-carotene. It is also a good source of important minerals as well, especially magnesium, manganese, iron, copper, potassium, calcium, phosphorus and zinc. We use butternut squash in dishes we used to use potatoes in because it is far higher in antioxidant content and most vitamins and minerals that potatoes. It also has more fiber and less calories. The nutrition in butternut squash makes it a far more healthy food than potatoes in just about every measurement. Whether roasted, steamed or mashed, it makes a great tasting replacement.

Look for rock-hard specimens that feel heavy for their size with dull rinds (the glossy ones might appeal to your aesthetic, but it means the squash is either very young or has been waxed to extend its shelf life). If the shell isn’t super hard or the skin scrapes off easily with your fingernail, the squash is either before or after its prime. If the stems are attached, dry and corky ones indicate full maturity and a good choice. Look for smooth, unblemished skin. Your butternut squash will keep for a considerable time in a dry, dark place – ranging from 1-4 months. Don’t store  your squash whole in the fridge or the freezer – but cut it into small pieces first. Otherwise it will turn to highly unsavory mush. (Source)

Here are instructions on how to peel and cut a butternut squash. If you don’t have a lot of time to prep this dish, many stores sell pre-cut butternut squash, which will save you time. The pre-cut squash will likely not be organic, however butternut squash is not among the most pesticide-laden foods according to the Environmental Working Group. Thus, it would not be the end of the world if you purchased conventional butternut squash :).

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Slow Cooker Butternut Squash

Prep Time: 20 minutes

Cook Time: 6 hours

Total Time: 6 hours

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Ingredients

• 1 butternut squash
• 1/3 cup apple juice (fresh squeezed is preferable)
• 1/4 cup ghee or organic butter
• 1/2 tsp cinnamon
• Himalayan pink salt (any salt will work)

Instructions

1. Pour apple juice in slow cooker. If you have a juicer, the juice of one large apple is sufficient.
2. Place butternut squash cubes in slow cooker.
3. Melt ghee/butter. Stir in cinnamon.
4. Pour over butternut squash.
5. Cook on low for 6 hours.
6. Sprinkle generously with salt.
7. Enjoy!

Slow Cooker Butternut Squash

• 1 butternut squash
• 1/3 cup apple juice (fresh squeezed is preferable)
• 1/4 cup ghee or organic butter
• 1/2 tsp cinnamon
• Himalayan pink salt (any salt will work)

1. Pour apple juice in slow cooker. If you have a juicer, the juice of one large apple is sufficient.
2. Place butternut squash cubes in slow cooker.
3. Melt ghee/butter. Stir in cinnamon.
4. Pour over butternut squash.
5. Cook on low for 6 hours.
6. Sprinkle generously with salt.
7. Enjoy!

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“When you know better, you do better.”

This recipe is a modification of Ina Garten’s Orange-Honey Glazed Carrots. I was thumbing through one of her recipe books and saw the recipe, but I was not feeling the orange, so I left it out. If you like orange with your carrots, simply add 1 tsp grated orange zest and 1/2 cup freshly squeezed orange juice to the pan and simmer uncovered for about 5 minutes as a last step for this recipe.

Why should we eat carrots? For starters, one medium carrot contains 204 percent of your daily recommended value of vitamin A. Carrots are also a good source of vitamins K and C. Vitamin K maintains your blood’s ability to clot. It also contributes to bone strength and kidney health. One medium carrot also contains 6 percent of your daily value of vitamin C, which is associated with a healthy immune system and strong teeth and gums. Vitamin C can also help your body absorb iron from plant foods and can help combat free radicals. Lastly, one carrot contains 400 mg of potassium. The Institute of Medicine recommends that all adults consume 4,700 milligrams of potassium a day. Potassium may help reduce your risk of stroke, high blood pressure and anxiety. It helps to control your metabolism and improves the health of your muscles, heart and nervous system. Potassium also regulates electrolyte absorption and is necessary for proper hydration. (Source)

I used raw honey for this recipe. When purchasing your honey, raw unprocessed honey is a good choice. 75% of all honey sold in stores contains no honey at all. A comprehensive investigation conducted by Food Safety News (FSN) has found that the vast majority of so-called honey products sold at grocery stores do not contain any pollen, which means they are not real honey. “Raw honey is thought to have many medicinal properties,” says Kathy Egan, dietitian at College of the Holy Cross in Worcester, Mass.  ”Stomach ailments, anemia and allergies are just a few of the conditions that may be improved by consumption of unprocessed honey.”

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Glazed Ginger Carrots

Prep Time: 10 minutes

Cook Time: 20 minutes

See Detailed Nutrition Info on

Whole Food. Real Food. Good Food.

Ingredients

• 2 pounds carrots, peeled
• 2 tbsp ghee
• 2 tbsp raw honey
• Himalayan pink salt
• 1 tsp minced fresh ginger
• 1/2 tsp ground black pepper

Instructions

1. Cut the carrots diagonally in 1-inch-thick slices. You should have about 5 cups of carrots.
2. Place 1/2 cup water, ghee, honey, 1 tsp salt, and ginger in a large sauté pan and bring to a boil.
3. Add the carrots, cover, and simmer over medium-low heat for 5 minutes.
4. Remove the lid and continue to cook for 10 to 15 minutes, until all the water has evaporated.
5. Add the pepper and 1/2 tsp of salt, to taste.
6. Enjoy!

Glazed Ginger Carrots

• 2 pounds carrots, peeled
• 2 tbsp ghee
• 2 tbsp raw honey
• Himalayan pink salt
• 1 tsp minced fresh ginger
• 1/2 tsp ground black pepper

1. Cut the carrots diagonally in 1-inch-thick slices. You should have about 5 cups of carrots.
2. Place 1/2 cup water, ghee, honey, 1 tsp salt, and ginger in a large sauté pan and bring to a boil.
3. Add the carrots, cover, and simmer over medium-low heat for 5 minutes.
4. Remove the lid and continue to cook for 10 to 15 minutes, until all the water has evaporated.
5. Add the pepper and 1/2 tsp of salt, to taste.
6. Enjoy!

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Eat Better. Feel Better.

Tomatoes are an excellent source of vitamin C, vitamin A, and vitamin K. They are also a very good source of molybdenum, potassium, manganese, dietary fiber, chromium, and vitamin B1. In addition, tomatoes are a good source of vitamin B6, folate, copper, niacin, vitamin B2, magnesium, iron, pantothenic acid, phosphorous, vitamin E and protein.

Lycopene in tomatoes leads to longer survival for prostate cancer patients. Tomatoes also contain a whole series of anticancer nutrients whose combined action is more effective than lycopene on its own. Tomatoes must be cooked in order to release these nutrients. Olive oil improves their assimilation.

Tomatoes and broccoli — two vegetables separately recognized for their cancer-fighting capabilities — are even more successful against prostate cancer when working as a team in the daily diet, shows a study published in Cancer Research. When tomatoes and broccoli are eaten together, there is an additive effect. “We think it’s because different bioactive compounds in each food work on different anti-cancer pathways,” said John Erdman, Professor of Food Science and Human Nutrition at the University of Illinois. (Source)

Erdman also noted that eating whole foods is better than taking isolated nutrients. “It’s better to eat tomatoes than to take a lycopene supplement-and cooked tomatoes may be better than raw tomatoes. Chopping and heating make the cancer-fighting constituents of tomatoes and broccoli more bioavailable,” he said.

Practical Tips

While the phytonutrients in tomatoes become more concentrated when they are cooked into a sauce or paste, and more bioavailable when eaten with a little oil, those in broccoli will be greatly reduced if this vegetable is overcooked. Steam or healthy sauté broccoli no more than 5 minutes.

Also, broccoli’s cancer-preventive compounds form after it has been cut, but heat denatures the enzyme necessary for this process. For optimal nutrient formation, cut broccoli florets in half or into quarters, depending on their initial size, and let sit for 5 minutes before cooking.

Broccoli and tomatoes can make a delicious team at virtually any meal or snack:

• Sauté broccoli and onion, then add to your favorite breakfast omelet and serve with grilled tomatoes.
• Enjoy a bowl of tomato soup along with a salad including broccoli florets for lunch.
• Sauté broccoli florets along with other favorite vegetables, such as onions and mushrooms, add to pasta sauce and use to top spaghetti squash or zucchini noodles.
• For a quick snack, serve raw broccoli florets along with carrot and celery sticks, with a glass of tomato juice.

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Oven Roasted Tomatoes

Prep Time: 10 minutes

Cook Time: 1 hour, 30 minutes

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Ingredients

• 2 cups grape tomatoes, sliced horizontally
• 2 tablespoons olive oil
• 1 clove garlic, minced
• 1 tsp dried thyme
• 1 tsp crushed rosemary

Instructions

1. Preheat the oven to 325ºF.
2. Pour the olive oil into a shallow baking dish and add one garlic clove, thyme, rosemary, salt and pepper.
3. Cut the tomatoes in half horizontally. Toss the tomatoes with the oil and seasonings, then lay them cut side down in the dish.
4. Bake for 1.5 hours, or until the tomatoes are completely softened and wilted, and start to wrinkle.

Oven Roasted Tomatoes

• 2 cups grape tomatoes, sliced horizontally
• 2 tablespoons olive oil
• 1 clove garlic, minced
• 1 tsp dried thyme
• 1 tsp crushed rosemary

1. Preheat the oven to 325ºF.
2. Pour the olive oil into a shallow baking dish and add one garlic clove, thyme, rosemary, salt and pepper.
3. Cut the tomatoes in half horizontally. Toss the tomatoes with the oil and seasonings, then lay them cut side down in the dish.
4. Bake for 1.5 hours, or until the tomatoes are completely softened and wilted, and start to wrinkle.

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Eat Better. Feel Better.

A main component of this dish is red cabbage, which belongs to the cruciferous, or Brassica, family that includes broccoli, turnips and Brussels sprouts. Cruciferous vegetables are the only source of sulfur-containing compounds called glucosinolates that are responsible for their bitter flavor. Glucosinolates are digested into isothiocyanates that reduce inflammation and fight bacteria. The red pigment comes from a flavonoid, cyanidin, that functions as an antioxidant. Both cyanidin and the isothiocyanates prevent some types of cancer by stopping the growth of cancer cells, inhibiting enzymes that activate carcinogens and helping cells repair damage caused by carcinogens. In April 2012, Vanderbilt University Medical Center released research results showing that breast cancer survivors who ate more cruciferous vegetables reduced their risk of dying by 62 percent. (Source)

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Mango Slaw

Prep Time: 20 minutes

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Ingredients

• 2 tsp red wine vinegar
• 2 tbsp olive oil
• juice of 2 limes
• 1/2 tsp garlic, minced
• 1/8 tsp black pepper
• 2 cups red cabbage, thinly sliced
• 2 cups romaine lettuce, chopped
• 1 mango, peeled, pitted and chopped
• 1 cups cucumbers, peeled, seeded and chopped

Instructions

1. Combine vinegar, olive oil, lime juice, garlic, and black pepper in a small bowl.
2. Mix all other ingredients in a large bowl.
3. Pour liquid over the slaw, tossing to mix.
4. Cover and chill for at least 1 hour.
5. Enjoy!

Mango Slaw

2 tsp red wine vinegar
2 tbsp olive oil
juice of 2 limes
1/2 tsp garlic, minced
1/8 tsp black pepper
2 cups red cabbage, thinly sliced
2 cups romaine lettuce, chopped
1 mango, peeled, pitted and chopped
1 cups cucumbers, peeled, seeded and chopped

1. Combine vinegar, olive oil, lime juice, garlic, and black pepper in a small bowl.
2. Mix all other ingredients in a large bowl.
3. Pour liquid over the slaw, tossing to mix.
4. Cover and chill for at least 1 hour.
5. Enjoy!

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– Eat Better. Feel Better.

Cauliflower is a cruciferous vegetable — one of the big reasons to eat plenty of cruciferous vegetables is that they may help to lower your risk of getting cancer. Cruciferous vegetables have compounds called glucosinolates. Non-cruciferous vegetables do not not have glucosinolates. These compounds KILL carcinogens before they can damage our DNA and prevent healthy cells from turning into cancerous cells. They provide vitamin A, B6, C, K, folic acid, potassium, maganese and iron. Some other cruciferous vegetables are kale, bok choy, brussel sprouts and broccoli.

Another reason this dish is so good for you and your taste buds is because it is full of garlic. Garlic is one of the oldest medicinal herbs (prescriptions for garlic are found on Sumerian tablets from 3000 B.C.). When Russian soldiers in World War II suffered a shortage of antibiotics, they used garlic to such an extent it was called “the Russian penicillin.” The sulfur compounds in garlic and onions promote apoptosis (cell death) in colon, breast, lung, and prostate cancer, as well as in leukemia. Epidemiological studies suggest a reduction in kidney and prostate cancer in people who consume the most garlic. Moreover, garlic and onions help to regulate blood sugar levels. This, in turn, reduces insulin secretion and IGF (insulin-like growth factors), and thus the growth of cancer cells.

I hope this dish helps you to get some veggies into yourself and your family!

Recipe courtesy of Nom Nom Paleo.

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Cauliflower Mash

Prep Time: 10 minutes

Cook Time: 15 minutes

Number of servings: 6

See Detailed Nutrition Info on

Whole Food. Real Food. Good Food.

Ingredients

• 1 large head cauliflower
• 5 large cloves garlic
• Salt
• 2 tablespoons ghee
• ¼ teaspoon freshly ground nutmeg
• Freshly ground black pepper to taste (When pepper is ground it immediately starts losing the flavor and aroma of its volatile oils, so it should be ground just before using. Keep a pepper mill near the stove that you can reach for whenever you need it.)

Instructions

1. Fill a large (6-quart) stock pot with an inch or two of water.
2. Put the pot on a burner set on high.
3. Place a steamer insert into the pot, and put on the lid.
4. While waiting for the water to boil, wash and trim a large head of cauliflower and cut up the florets and stem.
5. Once the water in the pot is boiling, throw in the stems, florets, and all of the garlic. Salt everything liberally and cook for approximately 10-15 minutes, until the cauliflower is super soft.
6. Place everything into a colander and let it drain.
7. Dump everything into a food processor (fitted with the steel knife), and added some fresh cracked pepper, nutmeg, and ghee.
8. Process everything until smooth.
9. Enjoy!

Cauliflower Mash

• 1 large head cauliflower
• 5 large cloves garlic
• Salt
• 2 tablespoons ghee
• ¼ teaspoon freshly ground nutmeg
• Freshly ground black pepper to taste (When pepper is ground it immediately starts losing the flavor and aroma of its volatile oils, so it should be ground just before using. Keep a pepper mill near the stove that you can reach for whenever you need it.)

1. Fill a large (6-quart) stock pot with an inch or two of water.
2. Put the pot on a burner set on high.
3. Place a steamer insert into the pot, and cover.
4. While waiting for the water to boil, wash and trim a large head of cauliflower and cut up the florets and stem.
5. Once the water in the pot is boiling, throw in the stems, florets, and all of the garlic. Salt everything liberally and cook for approximately 10-15 minutes, until the cauliflower is super soft.
6. Place everything into a colander and let it drain.
7. Pour everything into a food processor (fitted with the steel knife), and added some fresh cracked pepper, nutmeg, and ghee.
8. Process everything until smooth.
9. Enjoy!

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– Eat Better. Feel Better.

This is what I like to call an “eyeball” recipe. You can use as much broccoli, cauliflower, garlic and bacon to accommodate as many people as you need to. If you really like bacon, add more bacon! If you prefer broccoli over cauliflower, just use broccoli or vice versa. When coating with olive oil, pour enough so everything is very lightly coated. There was very little to clean up from making this dish. I had a cutting board and knife to clean. I lined the baking sheet with foil, thus did not have to wash it.

So why is this dish good for you? Broccoli and cauliflower are cruciferous vegetables — one of the big reasons to eat plenty of cruciferous vegetables is that they may help to lower your risk of getting cancer. Cruciferous vegetables have compounds called glucosinolates. Non-cruciferous vegetables do not not have glucosinolates. These compounds KILL carcinogens before they can damage our DNA and prevent healthy cells from turning into cancerous cells. They provide vitamin A, B6, C, K, folic acid, potassium, maganese and iron. Some other cruciferous vegetables are kale, bok choy and brussel sprouts.

Garlic is one of the oldest medicinal herbs (prescriptions for garlic are found on Sumerian tablets from 3000 B.C.). When Russian soldiers in World War II suffered a shortage of antibiotics, they used garlic to such an extent it was called “the Russian penicillin.” The sulfur compounds in garlic and onions promote apoptosis (cell death) in colon, breast, lung, and prostate cancer, as well as in leukemia. Epidemiological studies suggest a reduction in kidney and prostate cancer in people who consume the most garlic. Moreover, garlic and onions help to regulate blood sugar levels. This, in turn, reduces insulin secretion and IGF (insulin-like growth factors), and thus the growth of cancer cells.

I love adding bacon to recipes, but one thing to steer clear of is sodium nitrite and sodium nitrate, which is found in a lot of lunch meats, bacon, sausage, and hot dogs. It is a salt that helps to prevent bacterial cultivation of foods and makes them appear fresh.  It can lead to formation of cancer-causing molecules that can result in tumor formation. Both sodium nitrite and sodium nitrate have been linked to significantly increasing the risk of colon and other forms of cancer, so be sure to choose only uncured meat products made without nitrates, and preferably from grass-fed sources (Source).

We ate this dish for lunch and paired it with watermelon, which is an excellent source of vitamin A (eye health), C (immune system support), B6 (helps brian function) and potassium (helps lower risk of high blood pressure). Watermelon also has more lycopene than any other fruit or vegetable which can help protect your skin from sun damage. Other good sources of lycopene include tomatoes, red and pink grapefruit, and guava.

Lycopene acts as a powerful antioxidant by scavenging reactive oxygen species, which are aggressive chemicals always ready to react with cell components, causing oxidative damage and loss of proper cell function. Scientists have found that lycopene in the diet correlates with reduced incidence of certain types of cancer. And lycopene levels in fat tissue—an indicator of lycopene consumption—have been linked with reduced risk of myocardial infarction (heart attack). (Source)

Lastly, watermelon is an excellent source of the amino acid citrulline; not only are watermelon’s citrulline stores abundant–they’re also readily usable. The human body uses citrulline to make another important amino acid—arginine—which plays a key role in cell division, wound healing and the removal of ammonia from the body. (Source)

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Roasted Broccoli, Cauliflower & Garlic with Bacon

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Ingredients

• 1 head cauliflower, cut into small florets
• 1 head broccoli, cut into small florets
• 8 cloves garlic, halved
• 8 strips bacon, cut into bite sized pieces
• 1 tbsp olive oil

Instructions

1. Preheat oven to 375F.
2. Line a baking sheet with foil.
3. On a baking sheet, toss together the broccoli, cauliflower, garlic, bacon and olive oil.
4. Roast for 25 minutes until bacon is crisp.
5. Enjoy!

Notes:

Purchase organic broccoli and cauliflower if possible.

Roasted Broccoli, Cauliflower & Garlic with Bacon

1 head cauliflower, cut into small florets
1 head broccoli, cut into small florets
8 cloves garlic, halved
8 strips bacon, cut into bite sized pieces
1 tbsp olive oil

1. Preheat oven to 375F.
2. Line a baking sheet with foil.
3. On a baking sheet, toss together the broccoli, cauliflower, garlic, bacon and olive oil.
4. Roast for 25 minutes until bacon is crisp.
5. Enjoy!

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The mushrooms were my favorite part of the meal. Portobello mushrooms are available year round. They have a rounded, earthen tan flat cap with near black gills on their underside. Their stem is thick, white and edible. Their flavor is rich and their texture is meaty, which they retain even after cooking.

Of all the earth’s natural substances, mushrooms are among the most medicinal.  Consuming mushrooms regularly has been associated with decreased risk of breast, stomach and colorectal cancers. Two compounds in mushrooms are terpenoids and polyaccharides. Terpenoids are potent antiviral, antibiotic and anti-inflammatory agents. Polyaccharides are chainlike sugars that enhance the immune system and may help the body fight cancerous tumors. All mushrooms are low in fat and are a good source of B vitamins — including folate, which protects against birth defects and may prevent heart disease — as well as fiber and protein. Mushrooms have been used in China and Japan for centuries to boost immunity and fight cancer and other diseases.  ~ Information provided by Power Foods.

Grilled portobello mushrooms are low in sodium, and very low in saturated fat and cholesterol. They also a good source of protein, thiamin, vitamin B6, folate, magnesium, zinc and manganese, and a very good source of dietary fiber, riboflavin, niacin, pantothenic acid, phosphorus, potassium, copper and selenium.

I served the leftovers this morning topped with fried eggs, sprinkled with sautéed ham and onions.

Print

Grilled Portobello Mushrooms

Prep Time: 5 minutes

Cook Time: 10 minutes

Total Time: 15 minutes

See Detailed Nutrition Info on

Ingredients

• 6 portobello mushrooms
• 2 tbsp olive oil
• black pepper
• Himalayan pink salt

Instructions

1. Wash mushrooms.
2. Drizzle with olive oil.
3. Sprinkle with salt and pepper.
4. Grill for 5 minutes per side.
5. Enjoy!

Grilled Portobello Mushrooms

6 portobello mushrooms
2 tbsp olive oil
black pepper
Himalayan pink salt

1. Wash mushrooms.
2. Drizzle with olive oil.
3. Sprinkle with salt and pepper.
4. Grill for 5 minutes per side.
5. Enjoy!

~ “The part can never be well unless the whole  is well.” – Plato