The Food Garden, a Nutritional Powerhouse

& inspiring vegetable and fruit recipes

How eating more fruit and vegetables – now prescribed as medicine by doctors – can prevent and even reverse cancer, diabetes and other diseases

Fruit and vegetables are full of nutrients and disease-fighting phytochemicals, and studies show eating more of them can help people manage chronic diseases.

With doctors now prescribing patients plant foods, we look at their diverse health benefits and how much to eat to reap those, with help from nutritionists.

Source: https://www.scmp.com/lifestyle/health-wellness/article/3242547/how-eating-more-fruit-and-vegetables-now-prescribed-medicine-doctors-can-prevent-and-even-reverse

More than an apple a day: how eating more fruit and veg can keep us healthyFull of nutrients and phytochemicals that help prevent and even reverse cancer and other chronic diseases, plant-based foods are medicine. We look at their diverse health benefits with help from experts.

Why do many of us dislike eating fruits and vegetables? (Sorry, those cucumber slices don't really count)The strands of spinach floating in your mee hoon kueh soup, the cucumber slices in rojak and the beansprouts in pad thai are not enough to meet the amount of vegetables you should be eating daily.

The Good and the Bad of the 800-Gram Fruit and Vegetable ChallengeWhat if there was a diet challenge that just wanted you to eat more vegetables? That’s the idea behind the 800 gram challenge.

Dietitian and Nutritionist Susie Burrell: Load up on fruit and vegetables's antioxidants

The brighter the colour of the fresh fruit or vegetable, the higher the antioxidant content, and the more antioxidants we consume naturally as part of our daily diet, the better it is for the health of our cells long term.

Countries with the longest lifespan and the lowest prevalence of chronic diseases linked to inflammation are known to consume seven to 10 serves of antioxidant-rich fresh fruits and vegetables every single day.

Carotenoids found in brightly coloured orange and red vegetables, and lutein and zeaxanthin, found again in carrots and capsicums as well as in salmon and egg yolks, are two specific antioxidant-rich compounds linked to lower inflammatory markers in the blood.

From a daily food perspective, this means including brightly coloured fresh food at every meal and snack.

Source: Susie Burrell

https://www.smh.com.au/goodfood/tips-and-advice/five-easy-ways-to-eat-well-feel-better-and-reduce-inflammation-20231110-p5ej4t.html

Nutritious Foods For A Healthy Diet

Eat more healthy, nutritious foods in the right proportions to feel your best. Following My Healthy Plate is easy, with our Quarter, Quarter, Half song!

Article: https://www.healthhub.sg/programmes/nutrition-hub/eat-more#what-is-my-healthy-plate

Video: https://www.youtube.com/watch?v=M-rsruugB3o&t=1s

7 Healthy Fall Fruit And VegetablesThere are plenty of fruits and vegetables that are now in season and come with a variety of amazing health benefits.

Medicine in the garden: pumpkin | Parkview HealthThis post was written based on a presentation by Rachel Reiter, RDN, LD, community outreach dietitian, Parkview Health. Many of us think of pumpkin as a...

3 Health Benefits of Squash 😲🧡🎃

Sometimes displayed as seasonal table decorations, squash are a wonderful source of : Carotenoids / beta carotene (a precursor to vitamin A), lutein, zeaxanthin, protein, vitamin C, vitamin B6, fiber, magnesium, and potassium.

Nutrients in squash have been researched for their role in health and chronic disease prevention:

Diabetes: Squash is a dense, filling food despite being fairly low in calories (45-90 calories per cup cooked, depending on type) with a low glycemic index and load. Butternut squash, for example, has almost half the amount of carbohydrate of a sweet potato. Squash also contains polysaccharides, a type of indigestible fiber that can prevent blood sugar from rising after eating, as shown in animal studies. The protein and unsaturated oils from the seeds may also have a moderating effect on blood sugar.
Cancer: Certain compounds in squash like beta-carotene and lutein are classified as flavonoids that may help to protect human cells from the damaging effects of oxygen. Flavonoids have been researched extensively for their possible role in affecting or inhibiting cancer cell growth.
Heart health: Winter squash is rich in potassium (about 500 mg in 1 cup of cooked butternut or acorn squash), which can help to counteract the deleterious effects of sodium on blood pressure. Decreased cholesterol was observed when giving pumpkin polysaccharides to healthy and diabetic mice.

Source: Harvard School of Public Health ; Image: Synesthesia Euphoria

4 Ways to Cook Root Vegetables (for students)

Did you know?

Root vegetables:

Contain antioxidants that can help fight inflammation.
Provide many nutrients, including vitamin C, vitamin A, many B vitamins, vitamin K, vitamin E, calcium, iron, potassium, and manganese.
Are low in calories.

There are many ways to cook root vegetables. Here are four of my favorites:

Roast them in the oven. Be sure to dice or chop them into similar sizes so that they cook evenly.
Grill them for a hearty side dish. Make a quick vinaigrette dressing and add some fresh herbs for more nutrition and flavor.
Add them to soups, stews, and tasty winter salads. Most root vegetables are rich in fiber, which is good for your heart and will keep you feeling full.
Use them as leftovers! Root vegetables can be a great addition to another meal. Try using them in omelets for breakfast.

Root vegetables are great in the air fryer. If you have an air fryer, try our sweet and spicy sweet potato recipe

Source: https://extension.msstate.edu/blog/4-ways-cook-root-vegetables

Why the humble bean is the budget-friendly powerhouse to add to your shopping basketWhy the humble bean is the budget-friendly powerhouse to add to your shopping basket

Butternut Squash Gratin with Chestnuts and LeeksButternut squash gratin with chestnuts and leeks makes a wonderful side or vegetarian main for the holidays or during the cold season.

First evidence: Consumption of fruit and vegetables positively influences diversity in the gutYou are what you eat!

The edible plant microbiome: evidence for the occurrence of fruit and vegetable bacteria in the human gutDiversity of the gut microbiota is crucial for human health. However, whether fruit and vegetable associated bacteria contribute to overall gut bacterial diversity is still unknown. We reconstructed metagenome-assembled genomes from 156 fruit and vegetable ...

4 Simple Tips to Boost Your Fruit and Veggie Intake 🍏🥦

For ages, we've been told to aim for five to seven servings of vegetables and fruit daily. 🥕🍇 Yet, despite our knowledge, putting it into practice can be quite the challenge. Carla Oates, the visionary behind The Beauty Chef, is here to guide you with these pro tips on elevating your daily nutrition game:

1️⃣ Start Your Day Right 🌞 Begin your mornings with a nutritious veggie and fruit-packed breakfast.

2️⃣ Smart Snacking 🥒🍊 Opt for wholesome snacks that incorporate your favorite fruits and veggies.

3️⃣ Extend the Lifespan of Your Greens 🌿 Learn how to store veggies to keep them fresher for longer.

4️⃣ Swap Smartly for Sneaky Health Gains 🍽️ Make stealthy swaps in your meals for extra nutrition.

Achieving your daily fruit and vegetable goals just got more accessible with these simple yet effective strategies. Try them out and feel the positive difference in your health! 💪 #HealthyEating #NutritionTips #WellnessJourney

Full article: BodyandSoul

Recipe: Crispy Broccolis with Parmesan & Garlic

Oven roasted broccoli is deliciously addictive, very easy to prepare, and will quickly become a family favorite!

Preheat over to 425°F
Line a large baking sheet with parchment paper.
Wash and dry the broccoli thoroughly.
Add all the ingredients to a large bowl and thorough toss to combine
Pour onto the prepared pan.
Bake for 12 to 15 minutes or until the broccoli is tender and lightly charred on the edges.

Source: Plain Everything ; Eating Well

Unlock the Power of Broccoli: 6 Health Benefits 🥦💪

Broccoli is a true superfood that has been catching the eye of medical researchers. Packed with essential nutrients like fiber, vitamins (A, C, and K), and minerals (calcium, potassium, and iron), this cruciferous veggie is a nutritional powerhouse. It also boasts bioactive compounds like glucosinolates, sulforaphane, and indole-3-carbinol, known for their incredible antioxidant, anti-inflammatory, and anticancer properties.

Source: Pubmed 📚 | PennState 🏫 | Art by: Pigeon 🎨 #BroccoliBenefits #HealthyLiving

Recycle Onion & Garlic Peel into a Condiment

Next time you grow or buy onions, don’t throw away the skins but use them to make this zero waste condiment which is absolutely delicious! Tip from Alessandro - when you use the oven to cook something, use the leftover heat (oven off) to dry your onion and garlic peel.

Source: Alessandro Vitale / SpicyMoustache / https://www.youtube.com/watch?v=QcAqNFd0eb0 / https://spicymoustache.com / https://www.youtube.com/channel/UCiNqkJzyd_5qNm7jw_FcJqw

Study: Science Direct, Valorization of onion peel waste: From trash to treasure

6 Blackberries' Health Benefits

- Are packed with vitamins C, K, and E

- Are rich in fiber and low in sugar

- Contain numerous phytochemicals, such as anthocyanin, a significant contributor to human health.

Their phenolic compounds could have the ability to prevent:

- Chronic and inflammatory diseases

- Various types of cancers

- Age-related cognitive disorders

Source: Virginia Tech University / Artists: Greg Rutkowski & Long Saigon