Healthiest Foods You Can Get

Here are some of the Healthiest Foods You Can Get…  Enjoy

This will help you get an idea about what foods are the best for your body.



Apricots contain Beta-carotene which helps to  prevent radical damage and also helps to protect the eyes.  A single apricot contains 17 calories,  0 fat, and one gram of fiber.  You can eat them dried or soft. Very seasonal, so enjoy them while you can.


A medium sized mango packs 57 MG of vitamin C,  which is nearly your entire daily dose.  This antioxidant will help prevent arthritis and also boost your immune system.  Not to mention that mango is a delicious fruit!


Cantaloupes contain 117 GG of vitamin C, which is almost twice the recommended dose.  Half a melon contains 853 MG of potassium, which is nearly  twice as much as a banana, which helps to lower blood pressure.  Half a melon contains 97 calories,  1 gram of fat, and 2 grams of fiber. A readily available treat.


A tomato can help cut the risk of bladder, stomach, and colon cancers in half if you eat one daily.  A tomato contains 26 calories, 0 fat, and only 1 gram of fiber.  Practically a staple in every household, and rightly so.



An onion can help to protect against cancer.  A cup of onions offers 61 calories, 0 fat, and 3 grams of fiber.  From the same family as garlic, but without the pungent smell.


Broccoli can help protect against breast cancer,  and it also contains a lot of vitamin C and beta- carotene.  One cup of chopped broccoli contains 25 calories, 0 fat, and 3 grams of fiber.  Easy to add to stir fry dishes.


Spinach contains carotenoids that can help fend off macular degeneration, which is a major cause of blindness in older people.  One cup contains  7 calories, 0 fat, and 1 gram of fiber.  Try adding to lasagne.

Nuts and Beans


Peanuts and other nuts can lower your risk of heart disease by 20 percent.  One ounce contains 166 calories, 14 grams of fat, and over 2 grams of fiber.  Beware of peanut allergies!

Pinto beans

A half cut of pinto beans offers more than 25  percent of your daily folate requirement, which  protects you against heart disease.  Half a cup contains 103 calories, 1 gram of fat, and 6 grams of fiber.

Skim milk

Skim milk offers vitamin B2, which is important for good vision and along with Vitamin A could improve allergies.  You also get calcium and vitamin D as well.  One cup contains 86 calories, o fat, and 0 fiber.



All cold water fish such as salmon, mackerel, and  tuna are excellent sources of omega 3 fatty acids,  which help to reduce the risk of cardiac disease. A 3 ounce portion of salmon contains 127 calories, 4 grams of fat, and 0 fiber.  Wild caught is best.


Crab is a great source of vitamin B12 and immunity boosting zinc.  A 3 ounce serving of crab offers  84 calories, 1 gram of fat, and 0 fiber.  A little difficult to eat, but worth it.

Broccoli for Your Heart, Eyes, Bones and Digestive System

The compounds found in broccoli are also thought to provide extensive benefits to the heart and cardiovascular system.


Many recent studies have suggested that the nutrients and other compounds present in broccoli may be able to prevent the heart from damage, due to the high level of flavonoids and other antioxidant vitamins it contains.

Broccoli is thought to provide these important effects through the presence of antioxidant vitamins, which have the ability to disarm the free radicals that are part of the normal aging process. These free radicals are unstable and “steal” from your cells to balance themselves, causing cellular damage.  This can lead to premature aging and other harmful effects. Antioxidants, like those found in broccoli, are thought to have the ability to lessen the cell damage done by these free radicals.


In addition, broccoli may have significant effects at preventing cataracts and other degenerative diseases of the eye as broccoli contains powerful phytochemical vitamins in the carotenoid family as lutein and zeaxanthin. Both of these phytochemicals are present in high concentrations in the lens of the eye. In a recent study those who consumed broccoli every day were found to have a lower incidence of cataracts and other eye diseases than those who did not consume broccoli on a regular basis.


Broccoli is also a strong source of calcium, and it is therefore important to keeping the bones healthy and preventing osteoporosis. As a matter of fact, other than milk and other dairy products, broccoli is one of the very richest sources of calcium available. The bonus with broccoli is that it provides these benefits without the fat and excess calories found in milk, ice cream and other dairy products.

Digestive System

Broccoli may have important abilities at preventing ulcers as well, since broccoli has been shown to be effective against the helicobacter pylori bacterium thought to be responsible for most peptic ulcers. In addition to these other important benefits, the compounds in broccoli are thought to be effective at boosting the immune system.


Broccoli – A Wonder Food

Broccoli is in the news again.  It seems like every second day I read about the wonders of broccoli, or more exactly the benefits of the compounds broccoli contains.

Originally cultivated in Italy, in Roman times, the original plant looked very different from today’s commercially grown variety.
The edible part of the broccoli is the flowerhead. With the migration of Italians throughout the world, so broccoli has spread to be enjoyed by many people.

Broccoli is a cruciferous vegetable related to cauliflower, which is also closely resembles. The stems and stalks of the Broccoli plus the soft florets are all edible.


Broccoli provides a number of important benefits, but perhaps the most important of these benefits is its possible anti-cancer properties. Broccoli contains phytochemicals such as sulforaphane and indoles, which provide strong anticancer benefits. In particular, research into indole carbinol has shown that this compound may help to inhibit chemicals that promote the growth of tumors, thereby providing protection against cancers and tumor formation.

The various compounds contained in broccoli have also been shown to help prevent cancer cells from spreading to other parts of the body and to boost the effects of various detoxifying enzymes.

In addition to its role in fighting cancer, broccoli may be able to improve the appearance of the skin as well. That is because sulforaphane, one of the major compounds found in broccoli and similar vegetables, may be able to boost the detoxifying effects of liver and skin cells. Some recent studies have also suggested that the compounds found in broccoli may be able to repair the sun damage to the skin.

So, remember to eat broccoli!

“Health – A to Z” – B

“Health – A to Z” – The Letter B


The natural orange color in fruits and vegetables, a sign of high antioxidants.


What you need to do to your immune system to ward off illness and disease.


High in antioxidants, phytoflavinoids, potassium and vitamin C. A delicious healthy berry to help lower your risk of heart disease and cancer. Also have anti-inflammatory properties.

Brain Food

Eat foods like salmon, rich in essential fats (your brain is more than 60% fat), include lecithin which contains phosphatidylcholine (PC).  PC is part of the actual membrane that surrounds the cell. Once PC is ingested in the body through lecithin-containing foods or supplements, it is broken down by the body into choline which is vital for the proper functioning of the brain.


Low in calories, high in health giving vitamins, minerals and other nutrients, including  the phytonutrients sulforaphane and the indoles, which have significant anti-cancer effects.

A New Range of Superfood Vegetables

Vital Vegetables…

“Hundreds of years of natural farming and selection have resulted in a huge genetic variation in all vegetable types. Vital Vegetables® mines this natural diversity to discover varieties that are high in powerful, long-lasting antioxidants, as well as being great tasting and long-lasting.

Vital Vegetables® are selected and grown using only traditional growing and farming techniques – no genetic engineering is used in any way. They are also owned and grown by local growers using sustainable farming practices, including minimal fertiliser and water use.

All Vital Vegetables® have the same fresh taste of regular vegetable varieties the only difference is they are packed with more antioxidants to boost your natural defences and vitality.

Booster BroccoliTM – the super powered broccolibroccoli

Booster BroccoliTM is the first in a range of Vital Vegetables® and looks just like any other regular broccoli.

Booster BroccoliTM is a brassica variety that contains over 40 percent more active antioxidants than regular broccoli varieties. It has been scientifically proven to contain significantly higher levels of the power antioxidant, sulforaphane (SF) than other regular varieties of broccoli. Sulforaphane is a long-lasting antioxidant that has been proven to protect humans from serious disease if consumed several times a week according to studies and clinical trials (Juge et al. 2007; Jeffery & Araya 2009; Traka & Mithen 2009).

Studies indicate that 70grams of Booster BroccoliTM should be consumed at least three times a week for maximum health benefits. The strong antioxidant ability of SF stimulates the body’s natural defense systems and has been shown to reduce inflammation that can lead to heart disease (Wu et al. 2004).

In time, Vital Vegetables® will research and grow a whole range of antioxidant-rich vegetables including tomatoes, corn, capsicum, cauliflower and lettuce.”

This article is from Vital Vegetables – see a recipe below

Creamy Booster BroccoliTM Chicken Pasta By Dr. Joanna McMillan Price (nutritionist)

A delightfully quick and healthy pasta dish combining the natural goodness of Booster Broccoli with spanish onion, garlic, chicken and cream cheese.

400g penne pasta,
2tb olive oil,
1 red onion (finely diced),
2 cloves garlic (finely sliced),
500g chicken breasts (sliced),
1tb plain unbleached flour,
1 glass (100ml) white wine,
1 cup low fat milk,
3tb cream cheese,
1 head broccoli(cut into florets),
pinch sea salt,
ground black pepper


  1. Bring large pan of water to boiling and add pasta, stirring every so often to prevent it sticking together. Once al dente drain and set aside.
  2. While pasta is cooking, heat the oil in a large flat non-stick pan and sauté the onion and garlic and softened (about 5 minutes).
  3. Add the chicken and brown all over.
  4. Sprinkle over the flour and stir to coat before adding the wine and milk. Stir well, reduce the heat to simmer and cook for 5 minutes stirring occasionally.
  5. Stir in the cream cheese, season to taste and add the broccoli, Cook for a few minutes to soften the broccoli but do not over cook. The broccoli should remain a bright green colour.
  6. Stir through cooked pasta and serve immediately topped with a little grated parmesan cheese.

Salmon, Broccoli and Mushroom Pasta Recipe

Want a delicious recipe using whole, natural foods? Try Salmon, Broccoli and Mushroom Pasta.

Try this easy, quick recipe which can be adjusted, as required, to suit a varied number of people.



Salmon steaks – 1 per person

Broccoli – 1 cup per person – cut in small “trees” washed and drained in cold water – not tightly packed.


Mushrooms – 2/3 medium sized ones per person – brushed and sliced

Cherry or grape tomatoes

Garlic – 2 cloves per person or to taste – crushed

Salt – natural salt is best

Black Pepper – ground to tastegrape-tomatoes

Small amount of butter – please use real butter

Cream – the runny sort you can cook with

Fettuccine – quantity to suit the number of people you need to serve – cooked in salted water.fettucini


Pan 1 – get the pasta cooking – follow directions on the pack.

At the same time:-

Pan 2 – Melt the butter in a large frying pan – add the sliced mushrooms and garlic – stir till partly cooked.

Add the cream and cook till slightly thickened.

Add the tomatoes and take off the heat immediately and set aside.

Then, after Pan 2 is done

Pan 3 – Start cooking the salmon in a frying pan – very simply. Just sprinkle a little salt and place in pan skin side down. No need to add any oil or fat as there should be enough fat in the salmon to stop it sticking. Cook on medium heat 5 minutes or until browned, then turn and cook another 3 minutes. When cooked, turn off the heat and set aside.

Check the pasta – it’s probably cooked by now – if so drain and set aside.

Pan 4 – A small saucepan with a tight lid – get the pan hot, then add the broccoli pieces (which should still have water in them from being washed) and replace the lid – beware it will sizzle and steam –  toss the broccoli briefly and turn off the heat – leave the lid on.

Everything is now cooked, so put it together.

Add the cooked pasta to the Mushrooms, tomatoes and cream sauce and gently stir. Add ground black pepper to taste.

Add the cooked broccoli to the pasta – stir gently.

Break up the salmon steaks into flakes and place on top of the pasta.

Serve immediately with a green salad of baby spinach, butter lettuce and cucumber.

I think you’ll find it’s delicious!

You can adjust the recipe to suit your taste and budget – e.g.  fewer salmon steaks, more broccoli.

SuperFoods – The Key To Healthier Living?