Power Foods

Power Food: Tomatoes

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TomatoesTomatoes are in season, and more than that, they pack a nutritional punch! Many studies have looked at the health benefits of tomatoes, and shown that they can benefit many systems of the body. The main nutritional benefits stem from their vitamin and mineral content including, lycopene, vitamin E, vitamin C (40% of daily value), folate, beta carotene, potassium (8% of daily value), vitamin k, iron (7% of recommended daily value), vitamin A (15% of daily value)and flavonoids. These nutrients found in tomatoes and tomatoes themselves have been shown to decrease inflammation and are have a significant amount of antioxidants. The health promoting effects of tomatoes are vast and include:

  • Decreases LDL (bad cholesterol)
  • Decreases homocysteine (marker of risk of cardiovascular event)
  • Decreases platelet aggregation
  • Decreases blood pressure
  • Increases antioxidants
  • Aids with detoxification
  • Increases skin cell replacement
  • Regulates blood sugar

It is also ironic that tomatoes have a similar shape and appearance to a heart, because tomatoes are cardio-protective (protect your heart). Tomatoes can also decrease the risk of harm to other organ systems such as those listed below. Decreases risk of:

  • Osteoporosis
  • Cancer
    • Cervical
    • Lung
    • Prostate
    • Breast
    • Stomach
    • Colorectal
    • Esophageal
    • Pancreatic
    • Oral
  • Cardiovascular disease
  • Cell damage
  • Ultraviolet skin damage
  • Cognitive decline

Because of all of the beneficial properties of tomatoes, they may show benefit for the following conditions or states:

  • Atherosclerosis
  • High blood pressure
  • High cholesterol
  • Cancer
  • Increased homocysteine levels
  • Detoxification
  • Osteoporosis
  • Dialysis
    • Increases energy and helps with rejuvenating the health of patients on dialysis
  • Post – workout
  • Sunburns
  • Migraines
  • Immune system insufficiency
  • Acidosis
  • Lead toxicity
  • Can help older people stay active for longer
  • Macular degeneration

Special considerations about tomatoes involve how they are processed. When tomatoes are cooked, it increases the bioavailability of the antioxidants. In other words, cooking tomatoes increases the nutritional impact. In addition, when tomatoes are consume with olive oil, it helps to increase the absorption lycopene.

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, contact Elisha Cook via the contact portion of this website.

Sources:

http://www.tandfonline.com/doi/abs/10.1080/10408690390826437#.VdNASMvbLmI

http://www.phytojournal.com/vol1Issue1/Issue_may_2012/3.pdf

http://pubs.acs.org/doi/abs/10.1021/jf0115589

PB & J Oatmeal in a Cup

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This recipe was adapted from some ideas that my mother – in – law and sister – in – law gave me . . . and I ran with it! This recipe is great for those of you on the go, and needing a breakfast that has protein and complex carbs in it! The recipe does need to be prepared the night before so please keep that in mind, otherwise, enjoy!

Ingredients:

  • 1 tbsp peanut butter/almond butter (or other nut butters)
  • 1 tbsp mom’s (or dad’s) homemade jam
  • 1 cup of mixed berries (I like to use raspberries and blueberries)
  • 1/2 cup of steel cut oats
  • 1/2-1 cup of almond milk
  • 1/4 tsp cinnamon

Directions:

  1. Cover 1/2 cup of oats with water and let soak for approximately 30 minutes.
  2. After 30 minutes, drain the oats and put in a travel container or container with lid (I usually use a magic bullet cup).
  3. Add enough almond milk to the cup until the oats are just covered.
  4. Add in the remainder of your ingredients to the cup and cover. Let sit in refrigerator over-night until next morning.
  5. In the morning, simple mix the contents of the cup and enjoy!

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, contact Elisha Cook via the contact portion of this website.

 

 

Breakfast Wraps Recipe

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This recipe is great for those who are avoiding gluten and dairy, and are on the go. These breakfast wraps are quite portable and flavourful!

Ingredients:

  • 3 Eggs
  • 1 tomato
  • ½ cup of mushrooms
  • 3 branches of cilantro
  • ¼ tsp of basil
  • Salt and pepper to taste
  • 10 pieces of rice paper
  • 1 tsp of Olive oil

Directions:

  1. Heat approximately 1 tsp of olive oil in pan.
  2. Once heated, add tomato, mushrooms, cilantro, and basil to pan. Heat until thoroughly cooked through.
  3. Beat 3 eggs together and add to pan with vegetable mix.
  4. Cook egg thoroughly, breaking up the mixture as it cooks.
  5. Heat up a kettle of hot water. Once it has boiled, place hot water in shallow glass dish. Take the rice paper, once piece at a time, and place it in the hot water until the paper becomes pliable.
  6. Take the rice paper, lay it out flat, and add a small amount of the cooked egg mixture to the wrap. Roll the rice paper up tight, and serve.

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, please book an appointment with Elisha Cook at the RSNC (416-498-9763), and let me help you achieve your health goals.

Elimination Diet – Friendly Tarts

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Elimination Diet Friendly Tart 2This recipe is one that I created in an attempt to make a tart that was gluten – free, dairy – free, egg – free, and ultimately free of sugar (I did add some natural sugars though). These tarts are a nice little treat for you sweet-tooths out there who might need a sweet fix during an elimination diet or restricted diet.

Ingredients:

  • 2 cups of berries (ideally blueberries, raspberries, and/or blackberries)
  • 3 tablespoons of honey (may need to add more if the mixture is too “tart”)
  • 1 cup of brown rice flour
  • 1 cup of water
  • 2 cups of pitted dates
  • 1 cup of brazil nuts
  • 1 cup of walnuts

Directions:

Filling

  1. Combine 2 cups of berries and 3 tablespoons of honey in a non-stick frying pan and heat until well combined.
  2. Add in flour, followed by slowly adding in the water.
  3. Heat until thick consistency is reached.

Tart Base

  1. Combine dates, brazil nuts, and walnuts in a food processor and mix until thoroughly combined.
  2. Shape the mixture into tart shapes, making sure to leave the center indented for the filling.
  3. Place the filling in the center of the tart base.
  4. Place the tarts in the freezer until approximately 30-60 minutes prior to serving.

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, please book an appointment with Elisha Cook at the RSNC (416-498-9763) today and let me help you achieve your health goals.