Hippocrates once said,
“Let food be thy medicine …” Perhaps he was thinking about all the plant foods that have disease fighting and health promoting capabilities. Do you know what some of the more popular ones are and the words associated with them? See if you can match up the definition on the left with its term on the right. After you ace this puzzle, head on over to the produce section of the grocery store and plan your meals around seasonal favorites.
1. A large group of plant substances that may help to prevent cancer and heart disease.
2. Substances that latch on to free radicals and render them harmless. These are found in abundance in most fruits and vegetables.
3. Sometimes called a spud, this vegetable contains phenols and vitamin C which act as antioxidants.
4. This bulb is related to the onion. It is used for its delicious flavor and contains allicin which has been shown to lower cholesterol and blood pressure and it may help prevent cancer.
5. This popular green vegetable looks like a tree and contains multiple cancer-fighting properties. It is also rich in phytochemicals which appear to offer protection against certain cancers and heart disease.
6. These small fruits come in red, blue and purple. They contain components which may help prevent cancer and heart disease.
7. Popeye’s favorite - this leafy green vegetable contains lutein, a carotenoid that protects the eye.
8. Used to make red sauce for spaghetti, this vegetable contains lycopene, a phytochemical that may help prevent prostate cancer.
9. This vegetable will make you cry when you cut it. It contains allyl sulfides or phytochemicals which help fight cancer.
10. This beverage is delicious hot or iced and contains antioxidants.
11. These tiny “cabbages” are in the cruciferous family and contain many phytochemicals.
12. This orange root, eaten by Bugs Bunny, is colored by beta-carotene and makes a great raw snack.
13. This herb goes well on poultry, fish and veggies and has a pine essence. It contains oils which may inhibit the growth of cancer and has antibacterial properties.
14. Used to make wine or eaten fresh as a snack, these fruits of the vine contain resveratrol, a phytochemical, that may help prevent cancer.
____ Brussels sprouts
By Leslie Fink, MS, RD.
Answers: 1. phytochemicals, 2. antioxidants, 3. potato, 4. garlic, 5. broccoli,
6. berries, 7. spinach, 8. tomatoes,
9. onions, 10. tea, 11. Brussels sprouts, 12. carrots, 13. rosemary, 14. grapes.
Garden Rice Salad
A delicious salad that can be an entree or side salad.
3 cups cooked brown rice (speed tip: use instant brown rice)
1 cup quartered cucumber slices
1 can (15 oz.) black beans, drained, rinsed
2 ripe tomatoes, cored and cubed
1/2 cup chopped red onion
2 Tbsp chopped fresh parsley
1 Tbsp olive oil, 3 Tbsp flavored vinegar
4 cups ready-to-serve lettuce
Toss all ingredients, except the lettuce, together in a large mixing bowl. Line 4 plates with lettuce and serve the rice salad on top.
Serves 4. Each 2 cup serving: 290 calories, 5 g fat, <1 g sat. fat, 0 mg cholesterol, 270 mg sodium, 52 g carbohydrate, 8 g fiber, 9 g protein. DE: 2 veg, 1 bread.
Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there she earned her first food service job at 15, was accepted to the world famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland where she focused on pastry arts and baking. But after learning that the quality of a croissant directly varies with how much butter it has, Judy sought to challenge herself by coming up with recipes that were as healthy as they were tasty.
Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest in nutritional science to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.