Eat Seasonally, Stay Healthy (Gazpacho Recipe below)

Eat Seasonally, Stay Healthy

ð     Every fruit and vegetable contains powerful antioxidants, phytonutrients and phytochemicals attributed to inhibiting cancerous cell growth

ð     To receive the greatest benefit of these natural properties:
1.            keep your plates colorful

2.            rotate your choice of fruits and vegetables

3.            choose organic whenever possible to avoid residual pesticides

Benefits of Fall Fruits:

Apples
Contain: Vitamin C, insoluble  + soluble fiber (pectin)

Benefits: protect the heart, cleanse urinary tract, lower blood cholesterol

Cranberries
Contain: Vitamin C, insoluble + soluble fiber, copper, manganese

Benefits: cleanse urinary system, combat bacteria, counter premature aging

Figs
Contain: calcium, magnesium, iron, potassium, copper, manganese, ficin (enzyme)

Benefits: aid digestive system, increase energy, control blood pressure

Pears

Contain: Vitamin C, potassium, folate, soluble fiber

Benefits: absorb unhealthy cholesterol, cleanse colon, cleanse bodily toxins

Benefits of Autumn Vegetables (A – O):

Beetroots
Contain: beta-carotene, Vitamin C, Vitamin B6, folate, calcium, iron
Benefits: blood purification, improve function in kidneys, gall bladder and liver

Cabbage
Contains: folate, Vitamins A, C and E, potassium, biotin, calcium, magnesium, manganese
Benefits: treat peptic ulcers, aid digestion, protect against free-radical damage

Carrots
Contain: beta-carotene, fiber, calcium, potassium, magnesium, lutein, Vitamins C and E

Benefits: strengthen immune system, regulate blood sugar levels, support liver health, promote keen eyesight

Cauliflower

Contains: B-Vitamins (especially B5), Vitamin C, fiber, folate, biotin, sulforaphane
Benefits: aid liver producing enzymes, protect the heart, can help prevent birth defects Chestnuts

Contain: Vitamins C, B1, B2 B6, folic acid, copper, manganese, molybdenum, magnesium
Benefits: anti-inflammatory and antiseptic properties, tonic for muscles and nerves

French beans

Contain: Vitamins A, C and K, potassium, iron, manganese
Benefits: maintain bone strength, neutralize free-radicals, lower high blood pressure

Kale
Contains: chlorophyll, beta-carotene, Vitamins C and E, calcium, indoles, lutein
Benefits: oxygenate blood, improve red blood cell count, aid in respiration and circulation, protect eyes, strengthen immune system

Leeks
Contain: flavanoid kaempferol, B Vitamin folate, antioxidant polyphenols

Benefits: improve immune system, cardiovascular support, blood vessel protection

Mushrooms

Contain: selenium, copper, potassium, zinc, protein, B5, B6, B12
Benefits: cancer prevention, protection under stress, blood regulation, blood clot prevention

Onions

Contain: Vitamin C, chromium, fiber, Vitamin C, quercetin, flavonoids
Benefits: reduce high blood pressure, detoxify liver, reduce heart disease, prevent blood clots
Benefits of Autumn Vegetables  (O - Z):

Parsnips
Contain: potassium, phosphorus, sulfur, silicon, choline, Vitamin C, folate, fiber
Benefits: enhance hair, skin and nails, alleviate arthritic symptoms, diuretic function

Peppers

Contain: beta-carotene, Vitamin A, C and E, zinc, magnesium, lycopene, lutein

Benefits: strengthen immune system, prevent constipation, protect against visual impairment

Potatoes

Contain: potassium, Vitamin C, B6, niacin, fiber

Benefits: boost hormone serotonin to improve mood, reduce blood cholesterol levels

Pumpkin Seeds

Contain: zinc, magnesium, protein, manganese, omega-3 oils, iron, calcium, niacin, phosphorus, beta-sitosterol, Vitamin B and E

Benefits: promote prostate health, support bone mineral density, boost blood cells, help prevent depression

Rhubarb

Contains: insoluble fiber, Vitamin C
Benefits: prevent cell mutations, cleanse intestines, alleviate constipation

Spinach

Contains: high iron, beta-carotene, Vitamin B, C, E and K, magnesium, calcium, folate, lutein, chlorophyll, coenzyme Q10, tyrosine
Benefits: increase power and energy, prevent macular degeneration, anti-aging, anti-depressant, natural laxative

Tomatoes

Contain: lycopene, zinc, Vitamin B6, C and E, salicylates, water, niacin, folate, thiamine, panthothenic acid, potassium, chromium, biotin, alpha and beta-carotene

Benefits: reduce heart disease, strengthen immune system, reduce risk of cataracts, prevent thickening of blood, soothe liver inflammation, aid digestion

Turnips

Contain: fiber, Vitamin B6, C and E, folic acid, pantothenic acid, manganese, calcium, copper
Benefits: anti-cancer properties, bone strength support, aid liver health

Gazpacho with Avocado Salsa

Gazpacho with Avocado Salsa

INGREDIENTS

2 ¼ pounds tomatoes, red ripe, seeded and diced

1 cucumber, diced medium

1 red bell pepper, seeded and chopped

1 red onion, diced

1 green chili, seeded and chopped

2 garlic cloves, chopped

¼ cup red wine vinegar

juice of 1 lime and 1 lemon

a few drops of Tobasco sauce

salt and freshly ground black pepper

a handful of fresh basil leaves

pinch cayenne

1 teaspoon cumin

AVOCADO  SALSA

1 ripe avocado

1 teaspoon lemon juice

1-inch piece cucumber, diced

½ red chile, finely chopped

ð      Place the tomatoes in a bowl and cover with boiling water. Leave for 30 seconds, then peel, seed and chop the flesh

ð      Peel the cucumber, cut I half lengthways, and scoop out the seeds with a teaspoon. Chop the flesh.

ð      Place the tomatoes, cucumber, red pepper, chile, garlic, red wine vinegar, citrus juices and Tobasco in a good processor or blender with a scant 2 cups chilled water, and blend until well combined, but still chunky. Season to taste and chill for 2-3 hours.

ð      Just before serving make the avocado salsa: halve the avocado, remove the stone, then peel and dice. Toss the avocado in the lemon juice to prevent browning then mix with the cucumber and chile.

Ladle the soup into bowls and top with a spoonful of avocado salsa. Garnish with basil