Food Champions

Island Epicure

Some healthful foods are just more so than the rest on the low-glycemic index. They taste good, too.

The eight best foods for general nutrition:
1. Adzuki Beans–excellent source of magnesium, protein, folate, and potassium
2. Broccoli–anticarcinogenic, antioxidant, and a great source of Vitamin A, folate and fiber
3. Eggs–highest quality of protein, 6 grams per large egg
4. Blueberries– antioxidants, cancer fighters, and for increasing cognitive ability
5. Oats–stabilize blood sugar., reduces cholesterol
6. Yogurt–probiotic, predigests milk proteins;  people allergic to milk can enjoy as yogurt, and benefit from its calcium and protein
7. Walnuts–yield melatonin for good sleep, and can block breast and prostate cancer cells
8. Cherries, fresh, canned or dried–remedy for gout and other forms of arthritis.

The best brain boosters:
1. Eggs, especially Omega-3 eggs.Buy the eggs from chickens allowed freedom to run out in the sunshine and eat bugs and greenery. They’ll cost more but they’re worth every cent.
2. Nuts–another source of Omega 3 fats.  They also act to prevent cognitive decline.
3. Low glycemic foods: Apples, not applesauce. Organic apples so you can eat the skin, too. That’s where the quercetin is. The meat of the apple right next to the skin was my grandmother’s remedy for an upset stomach.
4. Kohl vegetables: cabbage, kale, brussels sprouts, broccoli, cauliflower.  Four cups per week recommended.
5. Green tea: helps prevent diabetes. Antioxidant, anti-inflammatory, helps the liver break down toxins so your body can excrete them., and improves sensitivity to insulin.
6. Vitamin B12 yielding foods: meats, dairy products, and seafood. Older adults lose ability to extract B12 from foods. They may need sublingual B12 pills or shots  for energy, to enhance memory,  and to reduce homocysteine, a major contributor to Alzheimer’s.
7. Berries, red or blue or black, ½-cup daily. Their ellagic acid blocks cancer cell reproduction and they enhance  memory and thinking ability.
To start the day with a super-delicious, super-healthy breakfast: Menu: Orange or grapefruit wedges, buttered whole-grain toast, omelet, sausages, green tea.

Broccoli Omelet
Serves 2
3 or 4 eggs, beaten
Salt and Pepper
2 broccoli florets, chopped
2 Tablespoons coconut oil or butter

Combine eggs, salt and pepper. Heat the oil in a wide skillet until a drop of water you put in bounces.  Pour the eggs  in. At once, stre=ew the broccoli bits across the left half of the egg. Fold the other half over as soon as the egg solidifies.  Slide onto a plate. Divide into four quarters. With a wide spatula or pancake turner, distribute between two warm plates. Enjoy with pre-cooked sausages warmed in a microwave oven for 1 minute..