Delicious foods and recipes with surprising health benefits

June 23, 10:09 AMNutrition ExaminerCarol Bardelli

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Guacamole with onions, tomatoes, and avocadoes are healthy.

Many foods we take for granted have health benefits we overlook. Often food really is the best medicine. We know from reliable research that you really can eat yourself thin, if you eat the right foods and use a dieting model like Cheat Your Way Thin by Joel Marion.

Below are a few common vegetables most of us love, and a few of their health benefits:

Onions are a member of the lily family, which includes other pungent produce like leeks, shallots, and scallions (known as green onions in some regions.)  A few of the benefits of onions include the treatment of cold symptoms like coughs, asthma relief, repelling insects, relieving angina, bacterial infections, respiratory symptoms in general.

Avocados have been maligned in the past for their high fat content, but the fat profile of an avocado is one of heart healthy fats. Eaten in moderation, avocados offer benefits such as high nutritional density. Avocados are shown to be protective of stroke and some cancers.

Tomatoes are loaded with lycopene, a vital antioxidant in preventing cancer, heart disease, and high cholesterol, as well as many forms of cancer. Tomatos release more lycopene when cooked, so enjoy that favorite marinara or spaghetti sauce.

Enjoy your locally grown garden fresh vegetables and grocery store produce alike with the recipes below. For more info: Produce for Better Health Foundation

Carol’s Basic Spicy Tomato Sauce                    Makes 10 cups

1/2 cup olive oil

1 large sweet red onion, minced

6 garlic cloves, minced

1 teaspoon dried oregano

1 teaspoon dried basil

1 teaspoon dried marjoram

1 teaspoon red pepper or cayenne

8 cups crushed ripe tomatoes

1/2 cup dry red wine

Salt and black pepper to taste

Sauté onion, garlic, oregano, basil, marjoram and crushed red pepper until onion is translucent, stirring occasionally. Add tomatoes and wine, simmer, uncovered, until sauce thickens, about 1 hour. Season sauce with salt and pepper to taste.  Cover and refrigerate.

Rick’s Classic Chunky Guacamole                  Serves 6

5 ripe avocados

1 lime, juiced

1 ripe Roma tomato, chopped

1 jalapeño, diced

1/3 cup sweet onion, diced

2 garlic cloves, minced

1/8 cup fresh cilantro leaves, chopped

Salt and freshly ground black pepper, to taste

Slice avocados in half lengthwise and twist open. Remove pits. Slice avocadoes into cubes and place in a bowl. Add lime juice and mash avocado until it is chunky. Add  tomato, jalapeno, onion, garlic, cilantro, salt, and pepper and mix. Transfer to a serving bowl and chill before serving. Great snack with tortilla or corn chips. Excellent served on tacos, burritos, quesadillas and egg dishes.

Recipes from "Love Those Vegetables Cookbook" by Carol Bardelli

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