Mushrooms with roasted garlic and scallions

SERVES 4 V D P C 2 garlic bulbs 2 tbsp olive oil 12 oz/350 g assorted mushrooms, such as cremini, open-cap, and chanterelles, halved if large 1 tbsp chopped fresh parsley 8 scallions, cut into 1-inch/2.5-cm lengths salt and pepper Method 1. Preheat the oven to 350°F/180°C. Slice off the tops of the garlic…

GARLIC

Valued as a health-protector for thousands of years, garlic bulbs are a useful antibiotic, and can also reduce the risk of both heart disease and cancer. Although often used only in small quantities, garlic can still make an impact on health. It is rich in powerful sulfur compounds that cause garlic’s strong odor but are…

Red curry with mixed leaves

SERVES 4 V D C Q 2 tbsp canola oil 2 onions, thinly sliced 1 bunch of fine asparagus spears 1¾ cups low-fat coconut milk 2 tbsp red curry paste 3 fresh kaffir lime leaves 8 oz/225 g baby spinach leaves 2 heads bok choy, chopped 1 small head Chinese cabbage, shredded handful of fresh…

SPINACH

Contrary to popular belief, spinach doesn’t contain as much iron as originally thought but, nevertheless, it has many excellent health benefits. Researchers have found many flavonoid compounds in spinach act as antioxidants and fight against stomach, skin, breast, prostate, and other cancers. Spinach is also extremely high in carotenes, which protect eyesight. It is also…

Tomato sauce

MAKES ABOUT 2½ CUPS V D P C 1 tbsp olive oil 1 small onion, chopped 2–3 garlic cloves, crushed (optional) 1 small celery stalk, finely chopped 1 bay leaf 1 lb/450 g ripe tomatoes, peeled and chopped 1 tbsp tomato paste, blended with ⅔ cup water few fresh oregano sprigs pepper Method 1. Heat…

TOMATOES

The tomato is one of the healthiest salad foods because it contains lycopene, which offers protection from prostate cancer, and compounds to help prevent blood clots. Tomatoes are our major source of dietary lycopene, a carotene antioxidant that fights heart disease and may help to prevent prostate cancer. Tomatoes also have an anticoagulant effect because…

Fava bean salad

SERVES 4 V D P C Q 5 lb 8 oz/2.5 kg fresh fava beans in the pod, shelled or 15 oz/425 g frozen fava beans 2 tomatoes, peeled, seeded, and diced 3 tbsp shredded fresh basil 4 level tbsp fresh Parmesan cheese shavings Dressing 1 tsp white wine vinegar 1 small garlic clove, crushed…

FAVA BEANS

The star quality of fava beans is that they are exceptionally high in fiber and can help reduce “bad” cholesterol. Fava beans are usually podded and eaten fresh or frozen, but they can also be dried and used in a similar way to beans. Small immature pods can be cooked and eaten whole. The podded…

Brussels sprouts with chestnuts

SERVES 4 V D P C Q 12 oz/350 g Brussels sprouts, trimmed 2 level tbsp low-fat margarine 3½ oz/100 g canned whole chestnuts, well drained or 3½ oz/100 g vacuum-packed cooked chestnuts pinch of grated nutmeg salt and pepper ½ cup slivered almonds, to garnish Method 1. Cook the Brussels sprouts in a large…

BRUSSELS SPROUTS

Containing many healthgiving nutrients, Brussels sprouts offer high protection levels against cancers. Brussels sprouts are an important winter vegetable, providing high levels of vitamin C and many other immune-boosting nutrients. They are rich in the sulphoraphane compound, which is a detoxifier and has been shown to help the body clear itself from potential carcinogens. Brussels…

Red bell pepper booster

SERVES 2 V D P C Q generous 1 cup carrot juice generous 1 cup tomato juice 2 large red bell peppers, seeded and coarsely chopped 1 tbsp lemon juice pepper Method 1. Pour the carrot juice and tomato juice into a food processor or blender and process gently until combined. 2. Add the red…

BELL PEPPERS

The bright colors of bell peppers contain high levels of carotenes for heart health and cancer protection, and are also a rich source of vitamin C. Bell peppers come in a variety of colors, but red and orange bell peppers contain the highest levels of vitamin B6 and carotenes. However, all of them are extremely…