• Avocados * A healthy plant-based fat source, rich in cholesterol-lowering phytosterols and high in the anti-oxidant glutathione. Use in place of butter or margarine, mash plain or with bananas for young children, and use as a base for dips and dressings.
• Blueberries/Blackberries * Packed with tannins, anthocyanidins, flavonoids, polyphenols, and proanthcyanidins that have been linked to prevention and reversal of age-related mental decline, and powerful anti-cancer effects. Use frozen organic berries when fresh are not available.
• Cantaloupes * Only 56 calories/cup, the cantaloupe is nutrient dense with huge amounts of vitamin C and beta-carotene, as well as folate, potassium, fiber, thiamin, niacin, pantothenic acid, and vitamin B6. Blend 1/2 melon with 1 cup ice for a cantaloupe slushie.
• Carrots/Beets * High in fiber and in antioxidants like caratonoids and beta-cyanin (inhibits cell mutations – critical in reducing cancer risk). Shred raw and add to salads and wraps/sandwiches; steam or roast for side dishes; add to soups and other one-pot meals. Add juice to soups, and use as base in juice drinks.
• Flax seeds * Rich in lignans and omega-3 fatty acids, they help lower cholesterol, relieve constipation, and help reduce the risk of cancer and heart disease. Use ground seeds in oatmeal, or add to whipped frozen bananas, stewed apples, and fruit/veggie smoothies. Scientifically documented benefits come from raw ground flax seed, not from flax seed oil.
• Green lettuce * Low in calories, containing an abundance of phytonutrients, plant proteins, vitamins, minerals, and fiber. Eat salad with lettuce every day. Children often prefer plain, undressed leaves.
• Kale * A high-nutrient, high-fiber green vegetable that’s great in soups and other main dishes. Just chop it up and give it plenty of cooking time with other food. Also a great side dish, sauteed with some onion, and then braised with some veggie stock. Dry roast it for kale chips.
• Sesame seeds * Rich in minerals calcium, magnesium, copper, iron, manganese, and zinc, as well as vitamins and fiber. Also contain unique cancer-fighting lignans. Grind to a powder to sprinkle on foods, or “garnish” dishes with a teaspoon of sesame seeds per serving. Grind fresh to make tahini, and use it as a dip base.
• Strawberries * High in folic acid, flavonoids, iron, and vitamin C, as well as dietary fiber and potassium – all for only 60 calories/cup. This is one place to spend the money and buy organic. Frozen berries are good in the off-season. Use in fruit/veggie smoothies, or on salads (dress with balsamic vinaigrette). Or just eat them – yum.
• Tomatoes * Consumption of tomatoes (especially cooked tomatoes) has been linked to a dramatic reduction in common cancers. The phytochemical lycopene is protective against prostate cancer, breast cancer, endometrial cancer, lung cancer, and colorectal cancer. Tomato sauces are easily served with any grain and most animal protein, and are part of nearly every ethnic cuisine.

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