January 21, 2011

Top Superfoods (Part 2)

Superfoods are foods with high phytonutrient content and are beneficial to our health and well-being. Such foods that contain significant amounts of antioxidants, anthocyanins, vitamins, minerals, essential fatty acids, and dietary fiber. Superfoods can lower your cholesterol, reduce your risk of heart disease and cancer, and put you in a good mood.1 Also see Top Superfoods (Part 1), Top Superfoods Recipes (Part 1), and vegan nutrition.

Top Superfoods 2

Grapefruit - supports the immune system, alleviates cold symptoms, reduces cholesterol, alleviates insomnia, reduces risk of heart disease, stroke and cancer.2 3 Grapefruit contains citric acid, natural sugars, essential oils like limonene, pinene, citral, high in vitamin C, smaller amounts of vitamin A, B complex, E and K. Grapefruit's acidity has an alkaline reaction after digestion, which has a profound effect in the treatment of acidity in the digestive system that causes a host of other health problems. The bioflavonoids found in grapefruit was discovered to even halt cancer cells from spreading in breast cancer patients, by ridding the body of excess estrogen. Grapefruit helps reduce the starches and sweets in the system making it good for diabetes. The grapefruit juice helps to promote digestion by increasing the flow of gastric juices. Eat the grapefruit together with its albedo and pith for their extra fiber that aids bowel movements. The fruit has a fat-burning enzyme and can help to absorb and reduce the starch and sugar in the body.4

Tomatoes - prevents heart disease, is cancer-fighting, are antioxidant rich. Tomatoes contain the richest source of phytonutrient lycopene, and are excellent sources of vitamin C and vitamin A. This fruits antioxidants travel through the body neutralizing dangerous free radicals that could otherwise damage cells and cell membranes, escalating inflammation and the progression or severity of atherosclerosis, diabetic complications, asthma, and colon cancer. Tomatoes are also a great source of fiber, which has been shown to lower cholesterol, keep blood sugar levels from getting too high, and preventing colon cancer. A cup of fresh tomato will provide you with 57.3% of the daily value (DV) for vitamin C, plus 22.4% of the DV for vitamin A, and 7.9% of the DV for fiber.5 Tomatoes contain high levels of the antioxidant beta-carotene, that supports the immune system and helps maintain healthy skin and tissue lining. Tomatoes are packed with antioxidant flavonoids and vitamin E, both of which are essential for heart health, and are a good source of potassium. Lycopene, the pigment that gives them their deep red color, can neutralize 13 free radicals which, if allowed to build up, can cause cell damage and trigger cancer. The amount of lycopene in a tomato varies based on variety, but the deeper and darker red colors are best.6 Research shows that the absorption of lycopene is greatest when tomatoes are cooked with olive oil. In one study, a combination of tomato and broccoli was more effective at slowing tumor growth than tomatoes or broccoli alone.7 Eating tomatoes without the seeds has been shown in some studies to lessen the risk of gallstones and kidney stones.8

Broccoli - fights cancer, improves immune system, prevents colds, and strengthens bones.9 Broccoli is rich in the antioxidant sulforaphane which is linked with a reduced risk of a number of cancers, especially lung, stomach, colon and rectal. The phytonuirients in broccoli help detoxify carcinogens found in the environment, and also have anti-inflammatory properties, and we know that an important factor in reducing the risk of disease is to decrease inflammation.10 Studies have shown that broccoli contains more calcium than most dairy products therefore helping to build bone mass. Broccoli and other leafy green vegetables contain powerful phytochemical antioxidants in the carotenoid family called lutein and zeaxanthin, both of which are concentrated in large quantities in the lens of the eye. Due to it's high fibre content and low sugar, broccoli helps fight against diabetes. Broccoli also contains goitrogens, so if you have thyroid problems limit consumption.11

Broccoli has a strong and very positive impact on our body's detoxification system, and researchers have recently identified one of the key reasons for this detox benefit. Glucoraphanin, gluconasturtiian, and glucobrassicin are 3 glucosinolate phytonutrients found in a special combination in broccoli which is able to support all steps in body's detox process, including activation, neutralization, and elimination of unwanted contaminants. Isothiocyanates (ITCs) are the detox-regulating molecules made from broccoli's glucosinolates, and they help control the detox process at a genetic level. When large supplemental doses of vitamin D are needed to offset deficiency ample supplies of vitamin K and vitamin A help keep our vitamin D metabolism in balance. Broccoli has a strong combination of both vitamin A (in the form of beta-carotene) and vitamin K. Broccoli is a rich source of a flavonoid called kaempferol. Recent research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. This kaempferol provides anti-inflammatory benefits of broccoli and good for a hypoallergenic diet.12

Papaya - prevents cancer, aids in digestion, lowers cholesterol, strengthens the heart. Papaya is a rich source of proteolytic enzymes, which enable the digestion of protein. Papaya loses some of the enzymes as it ripens, the greener the better. Papaya contains arginine which is known to be essential for male fertility and also carpain, an enzyme thought to be good for the heart. The skin of the papaya is an outstanding external treatment for skin wounds and places that do not heal quickly. The pulp from the juicer can be used for this and as a poultice.13 Papaya contains a high amount of potassium and the flesh of papaya is very high in Vitamin A. Papaya seeds and leaves are useful in treating intestinal worms found in the body. Papaya helps prevent constipation and also aid in digestion. Papaya juice helps in alleviating infections of the colon and helps to relieve morning sickness and nausea. Papaya has anti-inflammatory properties and anti-cancerous properties. The anti-inflammatory properties in papaya will help reduce pain for those suffering from arthritis, edema and osteoporosis.14 Papayas may be very helpful for the prevention of atherosclerosis and diabetic heart disease. Papayas also are rich sources of antioxidant nutrients such as carotenes, vitamin C and flavonoids; the B vitamins, folate and pantothenic acid; and the minerals, potassium and magnesium; and fiber. These nutrients in all promote good health of the cardiovascular system and also provide protection against colon cancer. Also papaya contains the digestive enzyme, papain, which is used like bromelain, a similar enzyme found in pineapple, to treat sports injuries, other causes of trauma, and allergies.15

Celery - lowers blood pressure, combats cancer, neutralizes acidity, aids in insomnia. Celery leaves has great source of vitamin A, and the stems are an excellent source of vitamins B1, B2, B6 and C, potassium, folic acid, calcium, magnesium, iron, phosphorus, and essential amino acids. Fiber nutrients are released during juicing, preventing constipation. The natural sodium in celery is safe for consumption and is essential for the body. Even for some who are salt-sensitive can safely take the sodium in celery, unlike table salt which is harmful for those with high blood pressure. Most of the compounds in celery hold up well during cooking. Celery promotes healthy and normal kidney function by aiding elimination of toxins from the body. While eliminating toxins, it also prevents formation of kidney stones. The diuretic effect of celery juice aids the breaking and elimination of urinary and gall bladder stones.16 Celery contains active compounds called phthalides, which can help relax the muscles around arteries and allow those vessels to dilate. Celery contains compounds called coumarins that help prevent free radicals from damaging cells.17 Dripping celery tea drops on eyelids is good for ophthalmologic affectations. Presence of coumarins gives relief from migraines.18 Celery is also efficient in cases of asthenia, hoarseness, rheumatism, icterus, gout, arthritis, inflammations, dermatosis, diabetes, and obesity.19

Grapes - fights hypertension, treats constipation, indigestion, fatigue, kidney disorders, macular degeneration and prevention of cataract.20 Flavonoids are phytonutrients give the vibrant purple color to grapes, grape juice and red wine; the darker the color, the higher the concentration of flavonoids. These flavonoid compounds include quercitin, as well as a second flavonoid-type compound (falling into the chemical category of stilbenes) called resveratrol. Both compounds appear to decrease the risk of heart disease by reducing platelet clumping and harmful blood clots and protecting LDL cholesterol from the free radical damage that initiates LDL's artery-damaging actions. The intense mixture of phytonutrients found in grapes, which includes: flavans, anthocyanins, quercetin, myricetin, kaempferol, and resveratrol, is protective effects on cholesterol metabolism, oxidative stress (free radical activity) and inflammation.21 Grapes are rich sources of vitamins A, C, B6 and B9 in addition to essential minerals like potassium, calcium, iron, phosphorus, magnesium and selenium. Due to its illustrious therapeutic value, grapes can be used for cure of asthma, and the assimilatory power of grapes is also higher; it increases the moisture present in lungs. Ripe grape juice is a remedy for curing the migraine disease. It should be taken early in the morning, without mixing additional water. Grapes are quite effective in helping treat constipation because they are considered as a laxative, and for containing organic acid, sugar and cellulose. They also relieve chronic constipation by toning up intestine and stomach. White grape juices equips the iron content present in the body and prevents fatigue. Drinking grape juice also provides you with instant energy. Red grapes have strong antibacterial and antiviral properties and may protect you from infections. They have a strong antiviral property against poliovirus and herpes simplex virus.22 23

See recipes for the Superfoods here.

More Superfoods and Helpful Foods:
8 Raw Foods That Fight Disease
The 10 Cheapest, Healthiest Foods Money Can Buy
8 Surprising Uses for Olive Oil
10 Weird Uses for Vodka
7 Smart Uses for Vinegar
Foods high in Potassium

Remember to check back here often for new post, I try to update at least once a month. Look at my past blog posts for vegan information, resources, and links. E-mail me me if you have any suggestions for new posts, questions on this blog or veganism or questions regarding this post or know any more sites relating to this post.

Top Superfoods Recipes 2

Superfoods Recipes 2

Ultimate Superfood Smoothie 2

Ultimate Superfood Juice

Add to salads, salsa, chutney, smoothie, juice, drinks, oatmeal, pancakes, ice cream, sobret, crepes, peanut butter sandwich, grits, fruit salad, mixed with raisins dark choc & pretzel, quinoa, couscous.

Suzanne's Avocado and Grapefruit Salad
Avocado with Grapefruit and Sweet-Onion Salsa
Homemade Orange/Grapefruit Jam
Broiled Grapefruit Crisp
Pink Grapefruit Blueberry Sorbet
Fresh Herb, Grapefruit, and Fennel Salad
Avocado and Grapefruit Salad
Grapefruit Campari Sorbetto
Grapefruit Breakfast Power
Mango, Orange, Grapefruit, Avocado, and Pistachio Salad (use vegan blue or feta cheese)
Sparkling Grapefruit Pie (use vegan gelatin)
76 Grapefruit Recipes (not all vegan, so veganize!)

Add to soup, salad, stir frys, tofu scrambles, burgers, sandwiches, salsa, pizza, pasta, sauce.

Rotini with Creamy Basil Tomato Sauce
Zucchini Pancakes with Tomato-Onion Relish
Greek Tomato Salad (use vegan feta cheese)
Balsamic Tomato Couscous
Tomato Soup
Avocado, Tomato and Mango Salsa
Scalloped Tomatoes (use vegan butter)
The Best Fresh Tomato Salsa
Tomato Pudding (use vegan butter)
Spicy Vegan Gazpacho Soup
Homemade Ketchup
Homemade Tomato Sauce
Roasted Tomato Basil Soup (use vegan stock)
Andhra Aloo Tomato Mixed Curry
Tomato-Basil Soup with Grilled Veggies
Tomato Cocunut Curry
VegWeb Tomatoes
Florentine Tomato Soup
Vegan Tomato and Basil Pizza Recipe
Vegan Tomato Rosemary Scones
Vegan Squash and Tomato Casserole Recipe
Cherry Tomato and Roasted Red Pepper Bruschetta
Aloo Tamatar Gravy (Potatoes cooked in a Tomato Gravy Sauce)
Aloo Shimla Mirch Aur Tamatar Ki Subzi (Potatoes & Green Pepper cooked in a Tomato Fenugreek Gravy)

Add to casseroles, soup, salad, stir-frys, sandwiches, pasta, rice/couscous/quinoa dishes, vegetable medley.

VegWeb Broccoli
General Tao's Tofu
Broccoli & Mushroom Alfredo
“Beef” N Broccoli
Vegan Broccoli Cheese Soup
Chickpea and Broccoli Casserole
Tofu Quiche with Spinach and Broccoli
Tofu Broccoli and Onion Quiche
Vegan Broccoli & Cauliflower Casserole
Vegan Broccoli Soup
Spicy Broccoli Cheddar Soup
Cheerful Vegan Broccoli Slaw
Broccoli with Kasha and Black Bean Sauce
Vegan Broccoli, Pasta and “Cheese” Casserole
Vegan Broccoli Cheddar Soup
Vegan Broccoli and Cauliflower Bisque

Add to salads, salsa, chutney, smoothie, juice, drinks, oatmeal, pancakes, ice cream, sobret, crepes, peanut butter sandwich, fruit salad, mixed with raisins dark chocolate & pretzel, quinoa, couscous.

Fresh Papaya Jam
Papaya Bruschetta
Mango Papaya Salsa
Pawpaw (Papaya) And Mango Punch
Coconut Tapioca in Papaya Bowl
Thai-Inspired Confetti Salad
Papaya Mango Chutney
Tomato-Papaya Salsa
Vietnamese Vegan Green Papaya Salad
Easy Vegan Papaya Salad Recipe
Coconut-Lime Custard Pie with Fresh Papaya Sauce
Papaya Boats (use vegan yogurt & honey)
Papaya Surprise Smoothie (use plant milk)
Summertime Tropical Fruit Salad (use vegan cream cheese & marshmallow fluff)
Papaya Coconut Cupcakes with Papaya Buttercream Frosting
Baked Papaya (use vegan butter)
Papaya Coconut Milk Ice Cream (use vegan whipping cream)
How to Make Creme de Papaya (use vegan vanilla ice cream)
Papaya Sorbet
Papaya Ice Cream

Add on/to peanut butter, vegan ranch, vegan thousand island, vegan, vegan cream cheese, Dijon, vegan honey mustard, vinaigrette, raisins, hummus, salads, soups, stir-frys, sandwiches.

Purée of Celery Soup Recipe (use vegan butter)
Vegan Cream Of Celery Soup Recipe
Celery Soup
Celery Soup
Vegan Celery Rice Casserole
Braised Celery (use vegan butter & bouillon)
Stuffed Celery (use vegan cream cheese & sour cream)
Pears, Celery, Peas, Dried Cranberries, & Walnut Salad (use vegan mayonnaise)
Vegan Cream of Celery Soup
Braised Celery With Herbs (use vegan butter & broth)
Red Lentil Mulligatawny With Apple-Celery Salsa
Simple Carrots and Celery Side Dish
Create Your Own Vegan Celery Recipe
Quinoa Carrot Zucchini Celery Casserole Recipe

Add to fruit salads, juice, salads, sandwiches, dips.

Vegan Grape Salad
Vegan Concord Grape Preserve Filled Cupcakes with Creamy Cashew Frosting
Making Grape Juice
How To Make Homemade Wine
Homemade Raisins
Grape Salsa
Spiced Grape and Yogurt Salad (use vegan yogurt)
Grape and Cream Cheese Tostada (use vegan cream cheese)
Grape Pudding (use vegan marshmallows & whipped cream)
Mint Grape Beverage
Great Grape Pops
Curried Cashew, Pear, and Grape Salad
Grape and Feta Salad (use vegan feta cheese)
Roasted Grapes and Carrots
Grape and Cabbage Salad
Grape Pear Crisp
Grape Punch
Grape Tomato Bruschetta
Wild Grape Starter
Concord Grape Pie
Grape Banana Salad (use vegan whipping cream)
Concord Grape Jelly
Balsamic Grape and Walnut Salad
Grape and Avocado Salsa
Roasted Grape Risotto with Hazelnuts

Remember to check back here often for new post, I try to update at least once a month. Look at my past blog posts for vegan information, resources, and links. E-mail me me if you have any suggestions for new posts, questions on this blog or veganism or questions regarding this post or know any more sites relating to this post.

January 9, 2011

Stylish Blogger Award

Vegan Peace Blog's First Award!

On Sunday, January 2, 2011, Vegan Peace Blog got the Stylish Blogger Award from Kerry of On the path to zen...

I am excited and feel honored for the award and grateful for all the of readers/fans of my blog!

Thank you Kerry for giving me my first award!

In order to accept this award I must:

1. Thank and link back to the person who awarded this to you. ☑
2. Share 7 things about yourself. ☑ (see below)
3. Pay it forward to 9 recently discovered great blogs. ☑ (see below)
4. Contact those bloggers and let them know about their award. ☑ (right after I post this I will)

7 things about me:

1. I've been a vegan for 4 years and a vegetarian for 12 years. I became a vegan for health, spiritual, and animal rights reasons.

2. I love most kinds of music and learning about new musicians and bands. But I am mostly a rock n' roller and prefer most rock music and it's sub-genres. As well I prefer alternative anything, experimental/avant-garde, neo-classical, folk, punk rock/horror-punk/psychobilly/cowpunk/rockabilly/garage rock, southern rock/bluegrass/country rock, doom/folk/pagan/epic/Celtic/folk/Gothic, industrial/nu/ progressive, symphonic, heavy/viking/neo-classical metal, death blues/cemetery western/southern Gothic, classical, Celtic, blues, jazz, ethereal, electronic/house/industrial/dance, Gothic, dark and new wave, big band, soul, post-punk/post-rock/post-grunge, and indie/baroque/60's pop/twee. My top four favorite bands are: Green Day (Billie Joe Armstrong and Mike Dirnt are vegetarians and have designed vegan shoes), Sleater-Kinney, Yeah Yeah Yeahs (Nick Zinner is a vegan and Brian Chase is a vegetarian), and Black Sabbath (Geezer Butler and Bill Ward are vegans). My top four favorite solo musicians are: Alela Diane, Regina Spektor, Loreena McKennitt, and Scout Niblett. My top four favorite classical composers are: Yann Tiersen, Wolfgang Amadeus Mozart, Pyotr Ilyich Tchaikovsky, and Ludwig van Beethoven. Check out Last.fm and Pandora to listen radios of above genres and artists.

3. I am part Cape Verdean (Africa), Venezuelan (South America), Afro-Trinidadian and Tobagonian (Caribbean Island in South America, French (Europe), and Blackfoot Indian (North America). For recipes from my culture go here.

4. I love all kinds of art especially poetry, photography, interior design, and tattoos.

5. I was born in Houston, Texas U.S.A.

6. I am 25 years old and a Scorpio.

7. I love guitars and play a little bit of guitar, piano, drums, and harmonica. I want learn to play the saxophone, cello, and violin. I would love to get a Epiphone Les Paul Special-II, Epiphone Les Paul Custom, Ibanez AEL2012E 12 String Acoustic Electric Guitar Transparent Black Sunburst, Ibanez AK80 and Ibanez AG95 one day.

Paying it forward to 9 great blogs:

Sweet On Veg
Veganize This
I'm Vegan Now What?
Vegan Sweet Day
Healthy. Happy. Life. and The Lunchbox Bunch.
Vegan In The Sun
Holy Cow! Vegan Recipes
Sistah Vegan
The Southern Vegetarian Chronicles

Remember to check back here often for new post, I try to update at least once a month. Look at my past blog posts for vegan information, resources, and links. E-mail me me if you have any suggestions for new posts, questions on this blog or veganism or questions regarding this post or know any more sites relating to this post.