With the super-bugs going around and infecting people with flu/cold and coughs that linger for weeks, we thought it was high-time to bring in some garlic. Other than the folklore surrounding its ability to keep vampires at bay, did you know that garlic has anti-bacterial, anti-fungal, and anti-parasitic properties? This vegetable from the lily family has a well-deserved space on our plates this season.
1 medium spaghetti squash
25oz jar of tomato sauce
1 bulb garlic, peeled and minced
6oz white button mushrooms, sliced
5oz shredded green cabbage
1oz fresh basil, chopped
1/2 tbsp olive oil
Carefully cut spaghetti squash in half lengthwise, scoop out the seeds, and place cut side down on baking sheet into pre-heated oven (400 degrees) and cook for 45-50 minutes.
Prep all other ingredients with knife and cutting board. Put garlic and mushrooms in large pan over low-medium heat for about 5 minutes, then add cabbage, tomato sauce, and fresh basil and simmer until done.
After spaghetti squash has cooled a bit, use oven mitt to hold while scraping out ‘spaghetti’ with a fork. Top with tomato sauce mixture and enjoy!
Antioxidants are phytochemicals, vitamins and other nutrients which protect our cells from free radical damage. Studies show antioxidants help prevent the oxidative damage that is associated with heart disease, diabetes, and cancer. So where are these superheroes found? Check out your local garden patch – most fruits, vegetables, and culinary & medicinal herbs can contain high levels of antioxidants.
A study in recent years found that botanical diversity plays a role in determining the bioactivity of antioxidant phytochemicals. Also, and this is exciting, smaller quantities of many different phytochemicals may have greater health effects than larger amounts of fewer phytochemicals. This is why we inspire people to ‘eat a rainbow’ (and we’re not talking about Skittles candy). Here’s how to form a rainbow of protection against free radical damage:
Red, Purple, and Blue
- Strawberries, blueberries, raspberries, blackberries, cranberries, apples, cherries, pomegranates, red grapes, beets, red cabbage, black rice
- Contains anthocyanin, betacyanin, and proanthocyanidins
- Functions: protect cells from aging, reduce cholesterol and may reduce breast cancer risk
- Carrots, squashes, lemons, apricots, cantaloupe, mangoes, nectarines, peaches, papaya, oranges, grapefruit, pineapple, passion fruit, sweet potatoes, pumpkin, and yellow & orange peppers
- Contains beta-carotene and alpha carotene; often also cryptoxanthin, lycopene, lutein, zeaxanthin, astaxanthin
- Functions: protects against some cancers, supports immune system, healthy skin, and good vision
Green Fruits and Vegetables
- Spinach, kale, avocado, broccoli, swisschard, brussel sprouts, as well as dandelion, mustard, and collard greens
- Contains lutein, beta carotene, and chlorophyll
- Functions: builds resistance to certain cancers, protects eyes from oxidative damage that could lead to diseases such as macular degeneration and cataracts