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
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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