Thursday, August 10, 2017

Potato Salad With Radishes

Add radishes into potato salad for its health benefits.

  • Radishes contain antibacterial and antifungal properties. 
  • Radishes are good for sore throats, help to clear sinuses.
  • They have high water content and help with the digestive system.
  • Radishes eliminate toxins in the body and give a clear skin. 
  • They are high in vitamins A, C, E and K and in minerals such as phosphorus, zinc, and calcium.

Potato Salad

1 cup diced cucumber
1 cup sliced radishes
4 cups cooked potatoes
1 clove minced garlic
¼ cup green onion
1 container 8 ounces plain yogurt
1 cup low-fat cottage cheese
Pepper and salt

Sieve cheese into a large bowl. Add yogurt,
Garlic, salt and pepper
green onion and cubed potatoes.
Mix well and chill
Add radishes and cucumbers twenty minutes before serving.
Spoon into lettuce lined salad bowl.

Marinated Cucumber Slices
Makes 6 servings
1 large cucumber
Unpeeled, halved lengthwise and sliced thinly
¼ cup chopped parsley
½ cup white vinegar
½ tsp sugar
Salt and pepper

Layer cucumber slices with 1 teaspoon of salt in a 9 inch pie plate.
Let stand for ten minutes
Place cucumbers into plate, pour off any liquid.
Sprinkle vinegar, parsley, sugar, pepper and remaining salt over cucumbers.
Mix well.

Marinate, covered, for at least 30 minutes to let flavors blend.

Wednesday, August 2, 2017

Cucumber Salad


Cucumber Salad
Makes 6 Servings
3 or 4 small, cucumbers
½ cup white wine vinegar
¼ cup cold water
1 tbsp sugar
White pepper and salt to taste
2 tbsp minced parsley
Slice cucumbers paper thin. Place in a large bowl.
Sprinkle with salt. Cover and let stand at room temperature for one hour
Drain the cucumbers, and dry.
Combine vinegar, water, sugar, salt, pepper and parsley.
Pour over cucumbers in a medium size bowl.
Add more seasoning if necessary
Leave in refrigerator until served.

Cabbage and Apple Slaw with Walnuts
Makes 4 Servings
1 small cabbage
½ cup mayonnaise
3 tbsp lemon juice
1 tbsp honey
Salt and all spice
2 apples, cored and sliced
½ cup chopped walnuts
Trim outer leaves from cabbage
Shred the cabbage and place in large bowl
Mix mayonnaise, lemon juice, honey, salt, all spice and pepper
seasoning in a small bowl.
Pour the dressing over the cabbage. Cover and refrigerate about one hour.
When ready to serve, arrange apple slices around edge of bowl, fill the center with walnuts. Toss again before serving.
To toast walnuts, place in small, shallow baking pan.
Bake in a moderate oven for 15 minutes.

Wednesday, July 19, 2017

Recipes With Broccoli and Corn

Broccoli contains vitamin C and beta-carotene, important antioxidants that have been linked to a reduced risk of degenerative diseases. Broccoli is high in fiber, which prevent constipation. Broccoli contains a high amount of potassium, that helps maintain a healthy heart and regulates blood pressure. The magnesium and calcium in broccoli is important for bone health and to prevent osteoporosis. It also has vitamin K, which keeps the brain healthy.
Delicious Broccoli
4 thick broccoli stalks without florets
1 tbsp sesame oil
2 garlic cloves finely cut
Juice of one lemon
Remove the thick skin from the stalks. Cut stalks lengthwise in thin slices. In large saucepan, heat the oil. Add garlic, fry lightly. Add broccoli, fry 3 to 5 minutes over medium –high heat, until tender. Add lemon juice.

Curried Corn Salad
1 tbsp vegetable oil
1 cup red onion, finely cut
½ cup red pepper, finely cut
½ cup green pepper, finely cut
½ tsp curry powder
½ tsp dried oregano ¼ tsp turmeric
4 cups cooked corn
(steam corn for five minutes, then cut from cob
½ cup green olives sliced
½ cup mayonnaise

  • Heat oil in large saucepan. Add onion, and fry until soft.
  •  Add red pepper and green pepper, and fry briefly until they just begin to wilt.
  • Add curry powder, oregano, sand turmeric, and fry briefly.
  • Add to corn in a large bowl. Stir in olives.
  • Add mayonnaise and sea salt, and mix well. 

Tuesday, July 11, 2017

Health Benefits of Cabbage


Cabbage contains beta-carotene and a high level of vitamin C. Antioxidants that reduce free radicals in your body, which contribute to degenerative diseases.  The vitamin K in cabbage is good for the brain. The Vitamin A and calcium in cabbage is good for bone health and prevents osteoporosis. Potassium protects your body against high blood pressure. There are so many different recipes for making cabbage, that it may be included in your diet on a regular basis.

Curried Cabbage

1 tbsp oil
2 tsp mustard seeds
1 tsp turmeric
1 small white onion, cut and sliced thin.
1 small head cabbage, cored, and sliced thin
2 tbsp fresh lemon juice

Heat the oil in a saucepan. Add mustard seeds and turmeric, and allow to fry for a moment, then add the onion, and let it fry, for several minutes, stirring often. Add cabbage and salt, and mix thoroughly. Cook uncovered, over medium heat, stirring continuously, until cabbage begins to wilt. Sprinkle with lemon juice. 

Green Coleslaw

1 small head of cabbage
2 tbsp fresh dill, chopped
2 tbsp fresh parsley, shredded
½ cup sour cream
Juice of 1 small lemon
Black pepper


Grate cabbage, cut into thin strips.
In large bowl, combine cabbage, dill and parsley. Blend together sour cream and lemon juice.
Pour over cabbage.
Add salt and pepper to taste.
Mix well.

Wednesday, July 5, 2017

Foods Rich In Calcium

Each year, our bodies replace about 20% of our bones’ spongy tissue, which means that our activities at every age influences their health. Sections of old bone break down, creating gaps to be filled by new bone. Until the age of 30, we build bone very efficiently, so exercising and getting enough calcium, will help your skeleton reach its genetically determined peak strength. Ninety percent of accumulated peak bone formation occurs before the age of 20. The effects of not having enough calcium go beyond an increased risk of osteoporosis in the future.  We saw powerful benefits to getting extra calcium, especially at puberty when children grow taller. Ideally, kids and adults should get their daily calcium through a healthy diet. Include turnips and cabbage into your diet, they are rich in calcium.  Cheese, eggs, sardines,  canned salmon, and milk are also rich in calcium.

Turnips have anti-inflammatory and anti-fungal properties. They contain vitamin A, C, E, K, B1, B3, B5, B6 and folic acid as well as manganese, magnesium, calcium, iron, copper and potassium, fiber and omega fatty acids. The powerful antioxidants in turnips fight free radicals in the body and protect the body from serious diseases. Protect the heart. Keep the joints healthy. It lowers cholesterol levels, supports healthy bones. Turnips contain anti-cancer properties which inhibits the growth of tumors. It protects the liver. Eating turnips regularly will assist with weight loss and strengthen the immune system. Turnips also contain lutein that promotes eye health. The leafy green vegetables that came from the top of the turnip bulbs are known as turnip greens. The turnip greens are very nutritious and are several times richer in vitamins.


Watercress contains antioxidants like vitamin C that neutralize free radicals which cause degenerative diseases like cancer. Vitamin C in watercress helps maintain normal connective tissue. Watercress strengthens the immune system. Decreases the risk of diabetes,  controls cholesterol and protects against heart disease. Vitamin K may protect from Alzheimer’s and improves bone health. Watercress have anti-bacterial, antiviral, antifungal, and inflammatory properties. Give protection from arthritis and osteoporosis.  Watercress contains lutein that is good for eye health. Watercress contain vitamin A, vitamin C, vitamin E, vitamin K, riboflavin, pyridoxine, thiamin, niacin, folic acid, as well as minerals like calcium, zinc, copper, magnesium, manganese, iron, pantothenic acid, as well as potassium, lutein and selenium.

Sunday, July 2, 2017

Fruit and Veggies for Health

Most fruits contain antioxidants that neutralize free radicals that have been linked to diseases, such as cancer.

Egg Plant (Brinjal)
The skin of the egg plant contains antioxidants that protect cells against damage from free radicals that are the cause of diseases like cancer and lowers the risk of heart disease. It keeps cholesterol levels down. Egg plant contains vitamin A vitamins C, D, K and vitamin B as well as magnesium, manganese, copper, potassium, folic acid and fiber. Egg plant has a high water content and is low in calories which assists with weight loss. It has anti-viral and anti-bacterial properties. It can regulate blood sugar levels and keep diabetes in control.


Elderberries are rich in antioxidants that protect cells against damage by free radicals that are the cause of diseases such as cancer.

Extracts from elderberries also have cancer-fighting properties. They  have antiviral, immune boosting qualities. Only the black and blue berries have medicinal properties. These berries contain vitamin A, vitamin B, vitamin C, as well as amino acids.


Figs are rich in antioxidants that protect cells against damage from free radicals, which cause diseases such as cancer and heart disease. They also protect against breast cancer and are a good source of dietary fiber. They contain iron, magnesium, potassium, B vitamins and vitamin K.  The potassium helps to regulate blood pressure. Figs contain calcium, which are good for bone health. They also contain omega 6 fatty acids that protect the heart.

Garlic is anti-bacterial. This is a natural antibiotic, best when crushed. Garlic strengthens the immune system and fights chest infections. It contains a high level of antioxidants which destroy free radicals in the body which are the cause of degenerative diseases. It regulates blood pressure. Garlic is a good source of selenium, which promotes a healthy heart. Research found that a compound in garlic could shrink bowel cancer cells. It contains Vitamin C, vitamin B6, for the growth of new cells as well as amino acids and enzymes.


Goose berry has anti-bacterial, astringent, anti-fungal and anti-viral properties. They are rich in antioxidants that protect against free radicals which is the cause of degenerative diseases. It contains vitamin A which is good for vision and also some vitamin C, B6, B5, folic acid, thiamine, omega 3 fatty acids and fiber, as well as minerals such as copper, calcium, phosphorus, magnesium, potassium and iron. Gooseberry increases production of insulin which is effective in treating diabetes. It is rich in iron and prevents anemia.  This fruit is good for your heart, strengthens the immune system and is anti-aging. Gooseberry increases the metabolism which is good for weight loss.

Granadila Also Known As Passion Fruit

Granadila has antioxidant as well as anti-fungal qualities. It has abundant vitamin C, an antioxidant which safeguards you from free radicals in the body which cause diseases. Keeping  the immune system strong and avoiding premature aging. Granadila contains iron, which relieves anemia. Also contains dietary fiber, which promotes intestinal health. It is high in vitamin A, vitamin C and potassium. 

Monday, June 19, 2017

Superfoods That Help With Good Vision

Foods containing lutein and zeaxanthin are good for vision. These are found in eggs yolk, leafy green vegetables and may protect against age-related macular degeneration (AMD)which is the most common cause of weak sight or blindness among the elderly. The nutrients protect against the condition by helping to ward off potentially damaging effects to the center of your eye’s retina.
Lutein and zeaxanthin are carotenoids which are responsible for the yellow color in many fruit and vegetables. Consuming foods rich in these nutrients can reduce your risk of AMD.
Spinach, kale, turnip greens, lettuce, broccoli, zucchini, green peas, spinach, kiwifruit, grapes, orange juice and brussels sprouts are all rich in these nutrients.
Add olive oil or butter when eating these vegetables for the lutein to be absorbed by your body. Maize is the vegetable with the highest level of lutein, and orange pepper is the vegetable with the highest amount of zeaxanthin.

Use these foods and vegetables raw in salads and smoothies.

Kale chopped up finely
Apples cut in blocks
Feta cheese
Cup of grated cheddar cheese
Tbsp mustard
Olive oil

Mix together and let stand for a while.