Delicious foods and recipes with surprising health benefits - part 2

June 25, 10:26 AMNutrition ExaminerCarol Bardelli

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Fresh plants have medicinal properties.

Eating certain foods to treat and prevent health issues is an ancient practice going back to the birth of the Egyptian civilization and Old Testament biblical times.

Chinese medicine has long believed in and practiced the balancing of Yin and Yang through eating certain foods. Imbalances in our diets can cause illnesses and energy blockages that affect mood as well as physical health. Chinese food theraphy is commonplace even today in the chinese culture.

Biblical food practices were first discussed in Genesis. God outlined his plan for healthy eating which covered plant based foods (see Genesis 2:9 and 2:16), and some interpretations include animals for food (see Genesis 1:24-26). Many books, including weight loss diet books, have been based on biblical foods. And no less than forty encounters with Jesus involved the sharing of food, the most famous being the multiplication of the loaves and fishes in Matthew 14.

Diverse ancient and modern cultures have known of the value of natural foods for optimal health, and practiced natural dietary medicine. In the latter half of the 20th century, we began moving away from these long held practices. Now we, as a society, have moved to a diet of predominately processed and refined foods.

Most of our diet consists of high calorie convenience foods, low in nutrients and fiber. We've lost the myriad benefits of eating a diet of fresh, unrefined foods. This new dietary movement affects our health and quality of life. Our new diet of low nutrient convenience foods is one of the reasons for the obesity epidemic, and contributes to diseases such as heart disease, high blood pressure, and some cancers. We've become sick, tired, stressed, and depressed. If we want to restore our health and well being, it's time to return to fresh, unprocessed foods and to the art of cooking.

Below are three natural foods and their health benefits, with recipes that make good use of them. Also chack out the related videos below.  

Peppers are known for their positive impact on respiratory problems, including asthma, sinus infections, and nasal blockages. Peppers of all kinds have been used in traditional Chinese medicine. These delicious plants, in their hottest varieties, contain the active ingredient capsaicin. Used in over the counter arthritis creams, capsaicin relieves pain.

Garlic, a member of the lily family, is a pungent food believed to do more than repel vampires. Clinically shown to offer myriad health benefits, particularly when consumed raw, garlic increases levels of good HDL cholesterol, reduce total cholesterol levels and decreases blood pressure. Garlic also has been shown to increase killer cells that attack infection causing bacterias, as well as harmful viruses. Garlic shows promise in reducing the risk of some cancers. Garlic's actice compound  is a powerful antioxidant.

Cilantro is most commonly used in Mexican and Asian cooking. Many cooks also incorporate it into fusion Meditterean foods. Light tasting, yet tangy and reminensent of pepper, cilantro is often eaten raw. Grown from coriander seed, which is also used as a spice, cilantro adds in digestion, prevents nausea, reduces gas, lowers blood sugarand bad LDL cholesterol, raises good HDL cholesterol, and has anti-inflammatory properties. 

JB's Crab Stuffed Jalapeño Peppers                                 Serves 3-4

2 slices of bacon, cooked and crumbled

1 cup crab meat, shredded

1/4 cup shredded mozzarella

12 large jalapeno peppers

1 tablespoon fresh cilantro, chopped

Combine bacon, crab meat and mozzarella. Slice tops off peppers and carefully remove seeds and membranes. Stuff jalapeños with crab meat. Grill or broil until pepper brown and cheese melts. Sprinkle with cilantro before servng

Stuffed Peppers                                   Serves 6

1/3 cup ground Italian sausage

1 (8 ounce) package cream cheese, softened

3/4 tablespoon garlic, minced

1/2 teaspoon salt 

3 tablespoons grated Pecorino Romano

1 teaspoon dried oregano

1 teaspoon dried basil

1 teaspoon cilantro, minced

1/3 cup Italian-style dry bread crumbs

1 tablespoon olive oil

6 Hungarian peppers, cored and seeded –or- Serrano peppers

Cook sausage in a skillet until brown and crumbly. Drain,  and set aside. Preheat oven to 350 degrees. In a medium bowl, combine sausage, cream cheese, garlic, salt, Romano, oregano, basil, cilantro, bread crumbs and olive oil. Stuff the peppers with the sausage mixture. Place on a baking sheet, and bake in the preheated oven 20 to 25 minutes, until the stuffing is lightly brown and bubbly.

Tip: Why do most of our recipes that call for cheese specify Pecorino Romano, Parmesan Reggiano or another regional cheese? Plain and simply, it's about flavor. Store brand and food manufacturers brand cheeses are lower in quality and taste. To achieve the delicious results we have in our test kitchen, avoid substituting cheap versions of ingredients. Quality equals flavor.

All recipes from "Love Those Vegetables Cookbook" by Carol Bardelli

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For more info: Health Benefits of Foods Encyclopedia