Vegetables

Fight Free Radicals

Researchers have determined that a certain amount of antioxidants are necessary for the prevention of many diseases as well as aging. As free radicals, a product of extra oxygen in the blood stream, roam the blood vessels, they attach themselves to cells and cell membranes and can cause serious illnesses, such as cancer. To supplement your body’s level of an antioxidant fruits and vegetables can work.

To help people understand the health benefits of certain antioxidant fruits and vegetables, all you need to remember is the color, smell and taste to determine how they can be of benefit. This is part of the plant chemicals known as phytocemicals and different substances have different characteristics. For example, a group of antioxidants known as flavonoids have a very distinct taste and smell. Onions, garlic and shallots contain allyl sulfides, which are credited for producing an enzyme, which inhibits carcinogens.

Other antioxidant fruits and vegetables can be identified by their color such as deep red, blue and purple found in raspberries, blueberries along with eggplant and red cabbage, and others, contain anthocyanins that work as antioxidants. All fruits and vegetables contain healthy substances and there are many resources that can identify which substance will benefit different segments of your health.

Another important antioxidant compound grouping are the carotenoids. Probably the most well-known carotenoid is carotene, found in carrots and responsible for their bright orange colour.

While eating antioxidant fruits and vegetables is known to be beneficial in a variety of ways, a steady and exclusive diet is not usually necessary. Physicians and dietary experts have recommended eating five servings of antioxidant fruits and vegetables every day and add that a person could go as high as nine servings of antioxidant fruits and vegetables every day to achieve maximum benefits.

Because antioxidant fruits and vegetables contain a variety of beneficial nutrients, it is advised these phytocemicals, vitamins, minerals and the fiber they contain be eaten as antioxidant fruits and vegetables as opposed to trying to receive their usefulness in pill form. In their original edible form, they all work together with the perfect, natural balance of each and can supply more of the antioxidant fruits and vegetables contain.

2 tb Soy margarine

2/3 c Barley, uncooked (4.5 oz)

1 c Chopped onions

1 c Chopped cauliflower (1/4″)

1 c Chopped mushrooms

1 c Finely shredded carrots

2 1/2 c Water

2 ts Instant vegetable broth mix

1/4 ts Garlic powder

1/8 ts Pepper

• Preheat oven to 350′F.
• Lightly oil a 1 3/4-quart casserole or spray with nonstick cooking spray.
• Melt 1 tablespoon of the margarine in a large nonstick skillet over medium heat.
• Add barley and cook 2-3 minutes, stirring frequently until lightly browned.
• Place in prepared casserole.
• Melt remaining margarine in skillet.
• Add onions and cauliflower.
• Cook, stirring frequently, 5 minutes.
• Add mushrooms and carrots.
• Cook 5 more minutes, stirring frequently.
• Add vegetables to casserole.
• In a small bowl, combine water, broth mix, garlic powder and pepper.
• Mix well and add to casserole.
• Mix well, cover and bake 1 hour and 15 minutes, until barley is tender and most of the liquid has been absorbed.
• Stir several times while baking.
• Let stand 5 minutes, then mix and serve.

In each serving:

• 135 calories
• 4 grams protein
• 4 grams fat
• 21 grams carbohydrates
• 268 milligrams sodium
• zero cholesterol

Everyone knows how important it is to have enough fiber in your diet. Fiber should be something that you get naturally through the foods that you eat, which will help you to be more healthy, as well as to aid in the general digestion of the other foods that you are eating. People who have a fiber rich diet are easier able to digest foods, and are all around more healthy than other people.

So, you know it is very important to have a diet that contains a lot of fiber. But how do you get it? Foods that are high in fiber aren’t always the most popular, because they are sometimes tough to eat and not good to taste. This is part of the reason many people don’t get enough fiber – they simply don’t like the foods that contain the most of it.

However, there are other ways to get fiber that people haven’t thought of very much. The fact remains that all of the nutrients that are essential to be healthy are found growing and are found in the foods that we as humans eat. This is why things like high fiber vegetables are readily available for you to eat, and by eating the right amounts of high fiber vegetables and other foods that are high in fiber, you can find that indeed you are able to get a diet that has enough fiber, and you don’t have to go to any extremes in order to be healthy.

What Vegetables are High In Fiber?

This is a question that is often asked, and the answer is that most vegetables are high in fiber. The only problem is that they lose some of their fiber when they are cooked, so therefore, high fiber vegetables are going to be raw veggies. This might come as a surprise to you, but indeed a lot of nutrients found in foods disappear when the foods are cooked.

That means that in order to get a good amount of fiber, and in order to do this naturally, you should be eating plenty of high fiber vegetables – vegetables that are raw and have not been cooked in any way. This is the same way that it works with fruits. Both high fiber fruits and high fiber vegetables are found in every supermarket, because they are just about every fruit and vegetable. So, to make sure that you are getting your fiber, try high fiber vegetables, vegetables that are natural and raw.

( for additional articles on the need for fibre in your diet, visit this link http://www.nutritionlessons.com/fiber.php )

It is early May as I write this, and it will soon be time to plant seeds. Now is the time to plan our gardens.

Now, most people think of landscaping as rocks carefully placed, manicured lawns, and large trees scattered about a property. However, a garden can make a very attractive addition to any landscape. Whether it is an herb garden or whether it is a vegetable garden, these features can be just as beautiful as any other landscape element, and provide added benefits as well. Well maintained vegetable and herb gardens also provide other benefits: they are a source of food and can be a source of very pleasing smells.

An herb garden is one of the most common types of edible landscape. This is because they are very easy to grow, very tolerant of a variety of climates and conditions, and because they grow rapidly. Additionally, herbs are more than just tasty. Many of them look very nice, with attractively shaped leaves and different shades of green that can add a subtle beauty to the landscape. Not only that, but herbs often smell nice. They can surround your home with a pleasing perfume that exudes a true sense of “home.”

Many people plant parsley, rosemary, and thyme in their herb gardens, but there are other herbs that can be planted as well. Cilantro is a little milder than parsley, and it has a different look. Mint is another herb that many people do not think to plant, as is lavender. Both of these herbs look different, and they both give off very nice scents. Another herb with a very attractive smell is Roman chamomile. Even though some of these herbs may be less frequently used, it is possible to find plenty of recipes that use them, and lavender and chamomile are noted for their usefulness in providing an atmosphere of calm. So even the scents can be of use. Simple bring them into the house and enjoy the feelings that accompany the smell.

Vegetable gardens are other edible landscaping devices that can look very attractive. They, too, can be planted in a variety of climates, and can be grown in a variety of soils. There are some plants that grow only in certain regions, but your basic garden fare can be grown almost anywhere. Just the look of green plants has been shown to be soothing, and when you grow your own food, it adds another dimension of satisfied feelings associated with self-confidence and accomplishment. Every vegetable has its own look to it, and so it is possible to enjoy a variety of different looks by carefully choosing the plants that you grow. However, you should choose, first and foremost, plants that you will eat. If you are not going to eat much squash, avoid planting it. But there are plenty of vegetables that have very attractive looking plants and even flowers. Peas have cute little flowers and send up beautiful curly vines. And there are many species of pepper that look beautiful after the fruit has arrived, with their yellow, greens, and reds.

When you use herb and vegetable gardens as part of the landscape, there is no need to plant them all together in one place. Spread them around the yard. Use tomato plants and squash plants (including pumpkins) can be used as accents. Herbs make excellent ground cover. Most vegetables and herbs can be grown very successfully in containers. You can make a very attractive landscape design if you use flower boxes for your herbs, and if you use quaint old antique washtubs for things like beans. Pretty sticks can be decorated to emerge from decorative tins for your peas.

The great thing about growing vegetable and herb gardens as part of your landscape is the fact that they are edible. They do not cost very much to plant, and they can save you even more money down the road when you buy less produce at the grocery store. Additionally, if you have too much you can always bottle or freeze it for later. Many people use the excess plants from their gardens as gifts to their neighbors or family members. There is no reason to relegate herb and vegetable gardens to some hidden corner of the property, or even to garden in a conventional way, with large plots. You can add distinction to your yard by using the unique and inexpensive method of landscaping with herbs and vegetables.

Now get out there are practice your green thumb.

I adore carrots, in every incarnation, from muffins to soup or simply steamed with butter ‘n salt. They are such an “everyday” vegetable and I realized how little I knew about them. After all these years of food writing, it really was time to figure them out. I hitched a ride on Via Rail down to the Nova Scotia Agricultural College at Truro where I met Dr. Raj Lada – carrot expert extraordinaire.

Originally from Afghanistan, carrots were slim roots that supported the plants which had medicinally important seeds. Fossilized carrot remains have been found in Poland and dated as 35 million years old. Once they moved to Europe in the 12th century, the roots bulked up to the veggie we know and love today. They grew in a rainbow of colours.red, purple, yellow, white, black. In Holland they were gifts for royalty. Today we have a plethora of great varieties but Dr. Lada’s favourite is the red-cored Royal Chantenay (Daucus carota sativus).

Cinnamon Carrot Cake with Cream Cheese Frosting

There is only one carrot cake in our family – my Mom’s recipe. It’s so popular that our former babysitter used it as her wedding cake. It uses self-rising flour, a mixture of cake & pastry flour, baking powder and salt.

2 cups (500 mL) granulated sugar

2 cups (500 mL) self-rising flour

2 tsps (10 mL) cinnamon

1 1/2 cups (375 mL) canola oil

4 eggs

3 cups (750 mL) grated carrots

Lightly oil and flour a 9 x 13″ (3.5L) baking pan. Preheat the oven to 350′F (180′C).

Sift sugar, flour and cinnamon into a large mixing bowl. Beat in oil until mixture is a light colour, about 3 minutes.

Add eggs, one at a time; beating for about 30 seconds after each one. Stir in carrots, mixing thoroughly.

Pour into prepared pan; bake for 60 – 65 minutes or until tester inserted into the centre comes out clean. Let cool before frosting.

Cream Cheese Frosting

4 oz (125 g) cream cheese, softened

1/4 cup (60 mL) soft canola margarine

3 cups (750 mL) icing sugar

2 tsps (10 mL) orange rind

milk, cream or orange juice

In mixing bowl, beat the cream cheese and butter till well combined. Beat in the sugar, orange rind and enough milk, cream or orange juice to make a fluffy, spreadable consistency. Makes enough for a 9 x 13″ (3. 5 L ) cake.

Anita Stewart is the author of the award-winning food book, Flavours of Canada (Raincoast 2000/2006). http://www.anitastewart.ca

Credit: www.newscanada.com

It’s never too early for a woman to start thinking about what she can do to prevent breast cancer. And, according to new research, it could be as simple as watching what you eat, especially during your teenage years. Foods such as flaxseeds, multigrain bread, hummus and tofu are rich in phytoestrogens, which may protect teenage girls from developing this devastating disease later in life.

Phytoestrogens are estrogen-like chemicals produced by some plants. Canadian Institutes of Health Research-funded researcher Dr. Michelle Cotterchio looked at two types of phytoestrogens: lignans and isoflavones. Lignans are found in foods such as flaxseeds, grains, hummus, sesame seeds and dried apricots. Isoflavones are commonly found in soybeans and soy products, black bean sauce, alfalfa sprouts and protein bars. Read the rest of this entry »