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WHAT'S NEW
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Phyto-rich foods
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Making a positive impact on your health.
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By Rosie Schwartz, registered dietitian
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Phyto foods are part of a new arsenal aimed at fighting cancer and heart disease, boosting immunity and possibly slowing the aging process. Making small changes to include phyto foods in your diet can have a positive impact on your health. Start by adding fruits, vegetables, nuts, seeds, legumes, and whole grains to your diet. And try these three phyto-rich recipes!
What are phyto foods?
Phyto foods are plant-based foods ("phyto" — means from a plant) that offer a potent defence against a wide range of diseases, including certain cancers, heart disease, stroke and diabetes, say experts. But the real power of these foods is in the whole food — not just one or two of its beneficial components.
Take tomatoes, for example. News reports have touted the anti-cancer and heart-healthy attributes of lycopene, the red pigment or carotenoid in tomatoes. And while tomatoes also provide many well-recognized nutrients like vitamin C, potassium and fibre, a lesser known fact is that the gel around tomato seeds — a part of the food that is often discarded — contains a substance that lowers the risk of blood clots that could potentially cause a heart attack or stroke.
Add extra punch
Dishes that pair combos of phyto foods step up the disease-fighting capabilities even further. A splash of extra-virgin olive oil on your tomato sauce aids in the absorption of lycopene. Olive oil, itself, provides a range of other phytochemical perks.
Here are some recipes from my new book, The Enlightened Eater's Whole Foods Guide: Harvest the Power of Phyto Foods (Viking, 2003, $27).
Rhubarb Blueberry Crumble
Colourful and both sweet and tart, with a crunchy topping, a small scoop of low-fat frozen vanilla yogurt is a perfect foil for this comforting and healthy dessert.
Oven-Dried Tomatoes
If you long for tomato season, here's a method that will bring you flavourful tomatoes out of season. Keep a supply of plum tomatoes ripening so you can always have a batch in the fridge. Use them in salads, sandwiches and pastas, such as the following recipe.
Linguini With Oven-Dried Tomatoes and Garlic
The oven-dried tomatoes add a nice sweetness and good flavour to this lycopene-packed pasta dish.
Lentil Salad with Feta and Herbs
Perfect for lunch or as a colourful buffet offering.
Top 10 Phytofoods
Tea — both black and green tea
Berries
Spinach
Whole wheat flour
Nuts and seeds
Broccoli (and its brassica cousins)
Tomatoes
Soy
Garlic, onions and their allium cousins
Ground Flaxseed
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