Eating fruits and vegetables is the single most important thing you can do to reduce your cancer risk. They can help reverse heart disease.
At least four portions of vegetables and a three-portion minimum of fruits per day are recommended. (A portion equals two cups of leafy vegetables or one cup of solid vegetable or one-half cup of fruit.)
Enjoy unlimited amounts of fresh fruits such as orange segments, apples and peaches, and unlimited portions of salad (with nonfat dressing) and/or steamed vegetables.
Many can be bought and frozen. See below for the least expensive time to buy:
January– Lemons, Tangerines
February– Broccoli, Grapefruit
March– Artichokes, Cabbages, Carrots, Cauliflower, Navel oranges
April– Artichokes, Asparagus, Rhubarb, mushrooms, sugar snap peas
May– Vidalia onions, English peas, sugar snap peas,*
June– Vidalia onions, apricots, blackberries, boysenberries, raspberries, limes
July– Corn, red onions, summer squash, blueberries, nectarines, peaches
August– green beans, corn, cucumbers, garlic onions, summer squash, raspberries, figs, red grapes, melons, Valencia oranges, peaches, Bartlett pears, plums*
September– Cucumbers, egg plants, peppers, tomatoes, apples, grapes, Valencia oranges
October– Artichokes, pumpkins, winter squash, pomegranates, persimmons, apples
November-Sweet potatoes, winter squash, cranberries, Bosc and Comice pears, persimmons
December– Brussels sprouts, sweet potatoes, turnips, dates, Bosc and Comice pears
The Mediterranean diet is high in fruits and vegetables, whole grains, fish, nuts and olive oil; moderate in red wne; and low in meat and refined grains can improve your health. (Prevents various cancers, promotes healthy arteries, prevent age-related memory loss and dementia, including Alzheimer’s, cuts the risk of high blood pressure, promotes longevity—It does this with high antioxidants and fiber in plant foods; good fat in olive oil and fish; and less bad fat, less iron and fewer carcinogens-from eating fewer animal foods.)
Steam a medley of carrots, broccoli, corn and red pepper and season with fresh chopped dill or parsley and a teaspoon of olive oil. Serve with chunks of leftover lean, grilled meat, fish,poultry, or beans and rice for a one-dish meal.
Substitute applesauce or pureed ripe bananas for an equivalent amount of butter or oil in baking for a low fat switch.
Turn traditional recipes into spa cuisine. Eliminate fatty cuts of meat or cheese in pasta sauce or stews, and replace with lean protein, onion, celery, carrots and spinach instead.
Combine sliced avocado, lettuce, tomato, chick peas, and feta cheese and put into a whole wheat pita. Chop and mix fresh tomato, olives, and capers and spread on rice cakes. Munch on a handful of raisins, dried apricots, and dates for an energy booster.
Saute chard, kale, or dandelion greens in chopped garlic and basil-oregano flavored olive oil (one tablespoon oil) or combine with freshly grated ginger and soy sauce and a drop of oil.
Squeeze lemon or lime juice on mixed veggies, without adding calories. Tomatillos, cilantro and jalapeno peppers provide a south-of-the-border flair to roasted green beans, kidney beans, onions, and red pepper.
Bake potatoes, yams, onions, eggplant, or pumpkin slowly in a conventional oven for a crisp, sweet flavor.
Serve apple, plum, and pear compote or fresh melon, grapefruit, and mixed fruit salads as great starters for your meals.
Use a vinegar and oil dressing for salads (see above for what all vinegar is good for!)