INDEX
The page references in this index correspond to the printed edition from which this ebook was created. To find a specific word or phrase from the index, please use the search feature of your ebook reader.
açai, 3–5; anthocyanins in, 4; as antioxidant, 3, 4; beauty properties, 4; for BPH, 4; Brazilian-Style Açai Bowl, 5; cancer prevention, 4; immune system enhancement, 4; to lower cholesterol, 4; My Daughters’ Whey Protein Smoothie, 351–52; for sexual performance, 4
acne: oranges for, 216; scars, grapes for, 158; wheat for, 346
ADHD (Attention Deficit Hyperactivity Disorder): flax oil for, 142
agave, 6–9; as anti-inflammatory, 7; as antimicrobial, 7; bifidobacteria in, 7; cancer prevention, 7; inulin in, 7; My Daughters’ Whey Protein Smoothie, 351–52; saponin in, 7; Sharon’s Simple Berry Sauce, 8–9
allergies: amaranth to avoid, 15; basil for, 44; blackberries for, 51; dairy products and, 93, 349; Giselle’s Dairy-Free Birthday Cupcakes, 93; grapefruit for, 154; rice, brown, to avoid, 277; sulphur dioxide, in apricots, and, 20
almonds, 9–12; for Alzheimer’s disease, 11; antioxidants in, 10; apricot kernels versus, 11–12; Asparagus with Fresh Citrus Dressing and Toasted Almonds, 30–31; Berry & Almond Pizza, 13; calcium in, 10; cancer prevention, 10; colon cancer prevention, 11; for fertility, 9; fibre in, 10; heart health, 11; iron in, 10; to lower cholesterol, 10; magnesium in, 10; protein content, 10; vitamin E in, 10; for weight loss, 10
Alzheimer’s disease: almonds to reduce effects, 11; blueberries to reduce effects, 54; hazelnuts for, 164; rice, brown, for, 277; turmeric for, 336
amaranth, 13–16; Amaranth Berry Pancakes, 16; amino acids in, 14; to avoid allergies, 15; calcium in, 14; cancer prevention, 14–15; for diabetes, 15; folate in, 14; iron in, 14; to lower cholesterol, 14, 15; lysine in, 14; magnesium in, 14; phytochemicals in, 14; as protein source, 14; squalene in, 14–15
amino acids: in amaranth, 14; arginine, 164, 254; branched chain (BCAAs), 349; citrulline, 343; cysteine, 349; cystine, 270; in eggs, 127; in hazelnuts, 164; in honey, 168; lysine, 14, 270, 329; methionine, 270; in pistachios, 254; in quinoa, 270; in spelt, 306; in teff, 329; tryptophan, 127, 306, 350; in watermelon, 343; in whey, 349, 350
anorexia: oranges for, 216
anthocyanins: in açai, 4; in asparagus, 28; in beans, 46–47; in blueberries, 53, 64; in cherries, 87, 88; in cranberries, 46, 114; in currants, 121; cyanidin, 261; delphinidin, 261; in aubergine, 124; in elderberries, 131; in grapes, 46; in kiwi, 180; pelargonidin, 261; in pomegranate, 260; in potatoes, 264; in red cabbage, 64; in strawberries, 313; in sweet potatoes, 321
antiadhesion of blood: basil for, 44; bromelain for, 250; celery for, 81; cinnamon for, 99; kiwi for, 180; onions for, 213; persimmon for, 246; strawberries for, 314; tomatoes for, 332; wasabi for, 173
anti-ageing foods: grapefruit, 154
antibacterial foods: basil, 43, 44; blueberries, 54; carob, 71; celery, 81; cilantro/coriander, 95; cloves, 102; cranberries, 54, 114; cumin, 118; garlic, 144, 145; guava, 161, 162; honey, 168, 169; horseradish and wasabi, 172; limes, 187; mint, 197; oregano, 220; rosemary, 284, 285; wasabi, 173
antifungal foods: celery, 81; garlic, 145; grapefruit, 154; guava, 162; oregano, 220
anti-inflammatory foods: agave, 7; asparagus, 28; cardamom, 68; celery, 81; cherries, 87, 88; cloves, 102, 103; coffee, 107; currants, 121; elderberries, 131; fennel, 134; goji berries, 151; grapes, 158; olive oil, 209; peppers (red and green bell), 243; pineapples, 249; quinoa, 270; romaine lettuce, 281; strawberries, 314
antimicrobial foods: agave, 7; avocado, 32; garlic, 143; guava, 161; honey, 168; mint, 197; pomegranate, 260
antioxidants: in açai, 3, 4; in almonds, 10; in apples, 18; in artichokes, 25; in asparagus, 28; in barley, 40; in basil, 43; in beans, 46–47; in blackberries, 50–51; in blueberries, 53; in broccoli, 57; in buckwheat, 61; in cardamom, 68; in carob, 71; in cherries, 87; in chocolate, 91, 92; in cinnamon, 99; in coffee, 106; in cranberries, 114; in currants, 121; in elderberries, 131; in figs, 137, 138; flavonoids, 10; in ginger, 147, 148; in grapefruit, 154; in grapes, 158; in hazelnuts, 164; in honey, 168; in kiwi, 180; in lemons, 183; in limes, 186–87; in mangoes, 190; in mint, 196; in mushrooms, 201; in olive oil, 209; ORAC value, 3, 53; in oregano, 219, 220; in peanuts, 233; in pears, 237; in pecans, 240; in persimmon, 246; in plums or prunes, 257; in pomegranate, 260; in potatoes, 264; in raspberries, 273; in rice, brown, 277; in romaine lettuce, 281; in rosemary, 284; in strawberries, 313; in sweet potatoes, 321; in wheat, 346
antiparasitic foods: oregano, 220; papaya, 223; turmeric, 335
antispasmotics: cardamom, 68
anxiety: celery for, 81; cilantro/coriander for, 95; oranges for, 217
appetite: artichokes to boost, 25; buckwheat to curb, 61; cilantro/coriander to boost, 95; ginger to boost, 148; oranges to curb, 216
apples, 17–20; antioxidants in, 18; Apple Cranberry Fruit Salad, 19–20; brain health, 18–19; cancer prevention, 18; for constipation, 18; for diabetes, 19; fibre in, 17, 18; flavonoids in, 18; Fun Fruit Kebabs, 181; for heartburn, 18; heart health, 18; phytochemicals in, 18; for stomachaches, 18; vitamin C in, 17; for weight loss, 18
apricots, 20–23; Apricot-Cranberry-Mango Ice, 23; beta-carotene in, 21; cancer prevention, 22; cancer treatment, 21; carotenoids in, 21; for cataracts, 22; fibre in, 21; heart health, 22; Honey-Apricot Tea Biscotti, 327; phytochemicals in, 21; potassium in, 21; for vision, 22; vitamin A in, 21, 22; vitamin C in, 21
arthritis: artichokes for, 25; asparagus for, 29; avocado for, 33; cauliflower for, 78; celery for, 81; cherries for, 88; cinnamon for, 99; cumin for, 118; currants for, 121; ginger for, 148; lemons for, 183; papaya, 223; peppers for, 243; pineapples, 250; yogurt for, 353. See also rheumatoid arthritis
artichokes, 24–27; antioxidants in, 25; appetite boost, 25; for arthritis, 25; for bowel regularity, 25; for circulation, 25; digestive health, 25; for dyspepsia, 25; for fertility, 24; fibre in, 25; flavonoids in, 25; folate in, 25; heart health, 25; for IBS (irritable bowel syndrome), 25; for itching, 25; liver health, 25; magnesium in, 25; for oedema, 25; phytochemicals in, 25; potassium in, 25; Rosemary-Garlic and Artichoke-Bean Spread, 286; for sexual performance, 25; Steamed Artichoke with Coriander Aioli, 27; Artichoke with Lemon Wasabi Sauce, 185; for stomach upset, 25; vitamin C in, 25
asparagus, 27–31; anthocyanins in, 28; as anti-inflammatory, 28; antioxidants in, 28; for arthritis, 29; Asparagus with Fresh Citrus Dressing and Toasted Almonds, 30–31; for atherosclerosis, 29; birth defects prevention, 28; bone health, 28; brain health, 28; cancer prevention, 28; Cheesy Asparagus and Mushroom Scramble, 129; for diabetes, 29; digestive health, 29; as a diuretic, 29; for fertility, 29; folate (folic acid) in, 28, 29; FOS (fructo-oligosaccharides) in, 29; heart health, 28, 29; inulin in, 29; for oedema and water retention, 29; protodioscin in, 28; rutin in, 28; for sexual performance, 28, 29; vitamin B6 in, 28; vitamin C in, 28
asthma: dairy products and, 93; Giselle’s Dairy-Free Birthday Cupcakes, 93; mangoes for, 190; oregano for, 220; passion fruit for, 230; pumpkins for, 267; salmon for, 291
astringent: pears as, 237
atherosclerosis: asparagus for, 29; cranberries for, 114; mint for, 197; onions for, 213; spelt for, 307
athlete’s foot: grapefruit for, 154
aubergine. See eggplant
avocado, 31–34; for arthritis, 33; cancer prevention, 32; for dandruff, 32; for diabetes, 33; folate (folic acid) in, 32; for gingivitis and gum disease, 32; heart health, 32; to lower cholesterol, 32, 33; Luxurious Guacamole, 34; for macular degeneration, 32; magnesium in, 32; monounsaturated fats in, 32; phytochemicals in, 32; potassium in, 32; prostate cancer prevention, 32, 33; protein content, 32; for skin disorders, 32; for vision, 32; vitamin B complex in, 32; vitamin E in, 32; vitamin K in, 32
bad breath: cinnamon for, 99; fennel for, 134; guava for, 162; parsley for, 226
bananas, 35–38; Banana-Blueberry Bread, 38; Banana-Cinnamon French Toast, 101; Banana Mocha Swirls, 109; Buckwheat Banana Bread, 62–63; cancer prevention, 36; carotenoids in, 36; colon cancer prevention, 36; for diarrhea, 36; fibre in, 36; Fun Fruit Kebabs, 181; for itching, 36; kidney cancer prevention, 36; potassium in, 36; resistant starch in green, 36; stroke prevention, 36; for ulcers (H. pylori bacteria), 36; vitamin B6 in, 36; vitamin C in, 36
barley, 39–42; antiadhesion of blood and, 44; antioxidants in, 40; Barley Orzo Salad, 41–42; beta-glucans in, 39, 40; for bladder infection, 40; cancer prevention, 40; chromium in, 40; colon cancer prevention, 40; for constipation, 40; copper in, 40; for diabetes, 40; digestive health, 40; fibre in, 39; heart health, 40; for immune function, 44; iron in, 39; for kidney infection, 40; to lower cholesterol, 39; magnesium in, 39; phenolic acids in, 40; phosphorus in, 40; quercetin in, 40; selenium in, 40; for sunburn, 40; tocols and tocotrienols in, 40; for ulcers (H. pylori bacteria), 40; vitamin B complex in, 39; zinc in, 40
basil, 42–45; for allergies, 44; as antibacterial, 43, 44; antioxidants in, 43; Basil Pistachio Pesto, 45; beta-carotene in, 43; for bug repellent, 43; carotenoids in, 43; for dandruff, 43; for earache, 43; flavonoids in, 43; for gingivitis and gum disease, 43; heart health, 43; for hoarseness, 43; for itching, 43; for mouth ulcers/sores, 43; phenolic acids in, 43; Simple Southern Italian Onion, Tomato, and Basil Salad, 214–15
beans, 45–49; anthocyanins in, 46–47; antioxidants in, 46–47; Black Bean Soup with Lime and Cumin, 188; for bowel regularity, 46; breast cancer prevention, 47; cancer prevention, 46; for cholesterol, 46, 47; for constipation, 47; for diabetes, 48; Easy Pasta Fagioli, 49; fibre in, 46, 47; folate (folic acid) in, 46; gassiness and, 48; heart health, 47; for hypertension, 47; for longevity, 47; magnesium in, 46; manganese in, 46; molybdenum in, 46; potassium in, 46; protein in, 46; Rosemary-Garlic and Artichoke-Bean Spread, 286; vitamin B1 (thiamine) in, 46
beauty: açai for, 4; avocado for, 32; cinnamon for, 99; currants for facial mask, 121; lemons for blemishes, 183; potatoes for blemishes, 264
berries: Amaranth Berry Pancakes, 16; Banana-Blueberry Bread, 38; Berry & Almond Pizza, 13; Chow Yogurt Granola Berry Parfait, 353–54; Sharon’s Simple Berry Sauce, 8–9. See also blackberries; blueberries; cranberries; elderberries; goji berries; raspberries; strawberries
beta-carotene: in apples, 18; in apricots, 21; in basil, 43; in broccoli, 57; in carrots, 74; in goji berries, 151; in mangoes, 190; in oregano, 219; in peppers, 243; in pumpkins, 267; in spinach, 310; in sweet potatoes, 321; in tomatoes, 331; in watermelon, 343
beta-glucans: in barley, 39, 40; in oats, 205
beverages: Banana Mocha Swirls, 109; Ginger Papaya Cocktail, 224–25; My Daughters’ Whey Protein Smoothie, 351–52; tea, 324–27
birth defects: asparagus to prevent, 28. See also folate (folic acid)
blackberries, 50–52; for allergies, 51; antioxidants in, 50–51; for bleeding gums, 51; for bowel regularity, 51; for burns, 51; colon cancer prevention, 51; for oesophageal cancer prevention, 51; fibre in, 50; flavonoids in, 50; heart health, 51; liver cancer prevention, 51; lung cancer prevention, 51; phytochemicals in, 50; quercetin in, 51; Simple Blackberry Crisp, 52; for sore throat, 51; vitamin C in, 50
bladder cancer: carrots for prevention, 74; honey for, 169; kale to lower risk, 177
bladder infection: barley for, 40
bleeding gums: blackberries for, 51; eggplant for, 124; guava for, 161
blisters: onions for, 212
blueberries, 53–56; for Alzheimer’s disease, 54; anthocyanins in, 53, 64; as antibacterial, 54; antioxidants in, 53; Banana-Blueberry Bread, 38; Bursting Blueberry Bread Pudding, 55–56; cancer prevention, 54; for coughs, 54; for detoxification and purification, 54; for headaches, 54; heart health, 54; for memory and cognitive function, 54; for morning sickness, 54; ORAC value, 53; prostate cancer prevention, 54; for scurvy, 53; stroke prevention, 54; for urinary tract infections, 54
boils and abscesses: flax for, 141; onions for, 212; papaya for, 223
bone health: asparagus for, 28; onions for, 213; plums or prunes for, 257; pomegranate for, 261; soy for, 303; tea for, 326; whey for, 350
bowel regularity: artichokes for, 25; beans for, 46; blackberries for, 51; coffee for, 107; currants for, 121; elderberries for, 131; wheat for, 346
BPH (benign prostatic hyperplasia): açai for, 4; pumpkins for, 267; sesame for, 296
brain health: apples for, 18–19; asparagus for, 28; blueberries for, 54; chocolate for, 92; coffee for, 107; grapes for, 159; salmon for, 291; strawberries for, 314; sweet potatoes for, 321; turmeric for, 336; whey for, 350
brain injury: turmeric for, 336
breads: Banana-Blueberry Bread, 38; Buckwheat Banana Bread, 62–63; Rye Pizza Dough or Rolls, 289; Sunny Sunflower Mini-Scones, 319; Traditional Ethiopian Injera Bread, 330
breakfast: Amaranth Berry Pancakes, 16; Banana-Cinnamon French Toast, 101; Breakfast Pudding, 258–59; Cheesy Asparagus and Mushroom Scramble, 129; Chow Yogurt Granola Berry Parfait, 353–54;Cinnamon-Walnut Granola, 143;Family Favourite Broccoli Frittata, 59–60; Firefighter’s Honey Muesli, 170–71; Ina’s Whole Wheat Oatmeal Pancakes, 207;My Daughters’ Whey Protein Smoothie, 351–52;Sardine Breakfast Toast, 295;Sunny Sunflower Mini-Scones, 319
breast cancer: amaranth for prevention, 15; beans for prevention, 47; broccoli for prevention, 58; buckwheat for prevention, 61; cabbage and sauerkraut for prevention, 65; carrots for prevention, 74; cauliflower for prevention, 78; caution about soy, 303; celery to fight, 81; coffee to fight, 108; cranberries to fight, 114; flax for prevention, 141; grapes for, 159; grapes to fight, 158; lemon to fight, 184; mushrooms to prevent, 201; pumpkins for prevention, 267; rye to reduce risk, 287; sesame to fight, 296; spinach to fight, 310; strawberries to fight, 314; sweet potatoes to reduce risk, 321;Swiss chard for, 84; turmeric to fight, 336; wasabi for, 173
broccoli, 56–60; antioxidants in, 57; beta-carotene in, 57; breast cancer prevention, 58; calcium in, 57, 58; cancer prevention, 57, 58; chromium in, 57;Family Favourite Broccoli Frittata, 59–60; folate (folic acid) in, 57; for headaches, 58; heart health, 58; for herpes symptoms, 57–58; indoles and isothiocynates in, 57, 58; for menstrual cycle, 58;Penne Rigate with Broccoli and Turmeric, 337–38; prostate cancer prevention, 58; for sinus problems, 57; thyroid cancer prevention, 58; for ulcers (H. pylori bacteria), 58; vitamin A in, 57; vitamin C in, 57
bromelain: health benefits of, 250; in pineapples, 249
buckwheat, 60–63; antioxidants in, 61; breast cancer prevention, 61; Buckwheat Banana Bread, 62–63; to curb appetite, 61; for diabetes, 61; fibre in, 61; flavonoids in, 61; for gallstones, 61; heart health, 61; immune system health, 61; lignans in, 61; to lower cholesterol, 61; magnesium in, 61; manganese in, 61; phytochemicals in, 61; selenium in, 61;Spicy Japanese Mint Noodles, 199; vitamin B complex in, 61; vitamin E in, 61; for weight loss, 61
bug repellent: basil for, 43
burns: blackberries for, 51; ginger for, 148; honey for, 168; papaya for, 223; tomatoes for, 332
cabbage, 63–67; anthocyanins in, 64; cancer prevention, 64–65; to disinfect wounds, 64; fibre in, 64; folate (folic acid) in sauerkraut, 64; iron in sauerkraut, 64; lactobacillus acidophilus in sauerkraut, 64; phytochemicals in, 64–65; potassium in sauerkraut, 64; for scurvy, 64; sulphoraphane glucosinolate in, 64; for ulcers (H. pylori bacteria), 64, 65;Vegetarian Polish Cabbage Rolls, 66–67; for viruses, 65; vitamin C in, 64; vitamin K in sauerkraut, 64
cakes: Carob Walnut Cake, 72;Giselle’s Dairy-Free Birthday Cupcakes, 93; Strawberry Shortcake, 315–16
calcium: in almonds, 10; in amaranth, 14; in broccoli, 57, 58; in carob, 71; in celery, 81; in cherries, 87; in chocolate, 91; in cinnamon, 99; in cloves, 102; in currants, 121; in figs, 137; in grapefruit, 154; in hazelnuts, 165; in horseradish, 172; in kale, 176; in lemons, 183; in mint, 196; in oats, 205; in passion fruit, 229; in rye, 287; in salmon, 291; in sardines, 294; in sorghum, 300; soy for, 303; in spinach, 309; top five dairy sources, 353; in wasabi, 172; in yogurt, 353
cancer prevention: açai for, 4; agave for, 7; almonds for, 10; amaranth for, 14–15; apples for, 18; apricots for, 22; asparagus for, 28; avocado for, 32; bananas for, 36; barley for, 40; beans for, 46; blueberries for, 54; broccoli for, 57, 58; bromelain for, 250; cabbage and sauerkraut for, 64–65; carrots for, 74; cauliflower for, 78; celery for, 81; cherries for, 87–88; cranberries for, 114; currants for, 121; elderberries for, 131; fennel for, 134–35; garlic for, 144, 145; ginger for, 148; goji berries for, 151; grapefruit for, 154, 155; grapes for, 158–59; hazelnuts for, 164, 165; honey for, 169; horseradish for, 172, 173; kale for, 177; kiwi for, 180; lemons for, 183, 184; limes for, 187; mangoes for, 190; mint for, 197; olives (olive oil) for, 209; onions for, 213; oregano for, 220; parsley for, 226; passion fruit for, 230; persimmon for, 246; phytochemicals for, 50; pineapples for, 250; pistachios for, 254; plums or prunes for, 257; pomegranate for, 260–61; potatoes for, 264; pumpkins for, 267; quinoa for, 270; raspberries for, 273–74; rice, brown, for, 277; rosemary for, 284–85; rye to reduce tumour risk, 288; sesame for, 297; strawberries for, 314; sunflower seeds for, 317; sweet potatoes for, 321; Swiss chard for, 84; tea for, 325; tomatoes for, 332; walnuts for, 340; wasabi for, 172, 173; wheat for, 347; whey for, 350
cardamom, 67–70; as anti-inflammatory, 68; antioxidants in, 68; as an antispasmotic, 68; for colon cancer, 68; for constipation, 68; for coughs, 68; for diarrhoea, 68; digestive health, 68;Fried Tofu in Curry Sauce, 69–70; for periodontal disease, 68; for sore throat, 68; for ulcers (H. pylori bacteria), 68
cardiovascular disease. See heart health
carob, 70–72; as antibacterial, 71; antioxidants in, 71; calcium in, 71; Carob Walnut Cake, 72; cholesterol lowering and, 71; for diabetes, 71; digestive health, 71; fibre in, 71; heart health, 71; iron in, 71; magnesium in, 71; polyphenols in, 71; potassium in, 71; protein content, 71; vitamin A in, 71; vitamin B complex in, 71; vitamin D in, 71; for weight loss, 71
carotenoids: in apples, 18; in apricots, 21, 22; in bananas, 36; in basil, 43; in carrots, 74; in corn, 111; in elderberries, 131; in grapefruit, 154; in grapes, 158; in guava, 161; in mangoes, 190; in millet, 193; in oregano, 219; in papaya, 223; in passion fruit, 230; in potatoes, 264; in pumpkins, 267; in romaine lettuce, 281; in salmon, 291; in spinach, 310; in Swiss chard, 84
carrots, 73–76; beta-carotene in, 74; bladder cancer prevention, 74; breast cancer prevention, 74; cancer prevention, 74; carotenoids in, 74; for cataracts, 75;Celery Slaw, 82–83; cervical cancer prevention, 74; colon cancer prevention, 74; for diabetes, 75; for emphysema, 75; fibre in, 74; heart health, 74; larynx cancer prevention, 74; manganese in, 74; Mango Slaw, 192; oesophageal cancer prevention, 74; phytochemicals in, 74; potassium in, 74; prostate cancer prevention, 74;Roasted Carrot Butternut Soup, 76; for vision, 75; vitamin A in, 74; vitamin B3 (niacin) in, 74; vitamin B6 in, 74; vitamin C in, 74
cataracts: apricots for, 22; carrots for, 75; eggs for, 127; kiwi for, 180; oranges for, 216; spinach for, 311
cauliflower, 77–79; biotin in, 77; cancer prevention, 78;Creamy Cauliflower Soup, 79; for dandruff, 78; fibre in, 77; folate (folic acid) in, 77; for nail health, 78; for rheumatoid arthritis, 78; vitamin C in, 77
celery, 80–83; antiadhesion of blood and, 81; as antibacterial, 81; antifungal properties, 81; as anti-inflammatory, 81; for anxiety, 81; calcium in, 81; cancer prevention, 81;Celery Slaw, 82–83; as a diuretic, 81; for hangovers, 81; for hypertension, 81; iron in, 81; to lower cholesterol, 81; magnesium in, 81; perillyl alcohol in, 81; phosphorus in, 81; potassium in, 81; for sexual performance, 81; for skin disorders, 81; vitamin A in, 81; vitamin B1 in, 81; vitamin B2 in, 81; vitamin C in, 81
celiac disease: sorghum for, 300
cellulite: hazelnuts for, 165
cervical cancer: cabbage and sauerkraut for, 65; carrots for prevention, 74; spinach to fight, 310; strawberries to fight, 314
chard. See Swiss chard
cherries, 86–89; anthocyanins in, 87, 88; as anti-inflammatory, 87, 88; antioxidants in, 87; for arthritis, 88; Black Cherry, Gingernut, and Pecan Parfait, 241–42; calcium in, 87; cancer prevention, 87–88;Cherry Oatmeal Bake, 89; for constipation, 87; for coughs, 87;Cranberry-Cherry Salsa, 292–93; for diabetes, 88; for gout, 88; for headache, 88; heart health, 87, 88; iron in, 87; to lower cholesterol, 87; melatonin in, 88; for muscle pain, 87, 88; phytochemicals in, 87; potassium in, 87; for sleep disorders and insomnia, 88; tart or sour, SOD and phenolic compounds in, 87; vitamin A in, 87; vitamin B complex in, 87; vitamin C in, 87
chocolate, 90–93; antioxidants in, 91, 92; Aztec Cocoa Fire Peanuts, 235; calcium in, 91; cocoa butter for stretch marks, 91; for cognitive function, 92; for colon cancer, 92; copper in, 91; for coughs, 92; for diabetes, 92; for diarrhoea, 91; digestive health, 91; flavonoids in, 91; Giselle’s Dairy-Free Birthday Cupcakes, 93; heart health, 91–92; iron in, 91; to lower cholesterol, 91–92; magnesium in, 91; manganese in, 91; potassium in, 91; for skin disorders, 91; vitamin A in, 91; vitamin B complex in, 91; zinc in, 91
cholesterol (and triglycerides): açai to lower, 4; almonds to prevent LDL oxidation, 10; amaranth to lower, 14; artichokes to prevent LDL oxidation, 10; avocado to lower, 32, 33; barley to lower, 39; beans to lower, 46, 47; buckwheat to lower, 61; carob to lower, 71; celery to lower, 81; cherries to lower, 87; chocolate to lower, 91–92; cloves to lower, 103; cranberries to lower, 114–15; garlic to lower, 144; goji berries to lower, 151; grapefruit to lower, 155; grapes to lower, 158; guava to lower, 162; hazelnuts for, 165; honey to lower, 168; kiwi to lower, 180; mangoes to lower, 190; millet for increasing HDL, 194; mint to regulate, 197; oats to lower, 15, 205; olive oil to lower, 209; onions to lower, 213; passion fruit to lower, 230; peanuts to lower, 234; pecans to lower, 240; persimmon to lower, 246; pistachios for HDL, 254; plums or prunes to lower, 257; pumpkins to lower, 267; quinoa to lower, 270; rice bran oil to lower, 277; sorghum to lower, 300; soy to lower, 304; sunflower oil to lower, 318; tea to lower, 325; turmeric to lower, 336; walnuts to lower, 339; wheat to lower, 347; yogurt to lower, 354
chromium: in broccoli, 57
cilantro/coriander, 94–97; as antibacterial, 95; for anxiety, 95; appetite boost, 95; for coughs, 95; for diabetes, 95; digestive health, 95–96; flavonoids in, 95; heart health, 95; iron in, 95; kaempferol in, 95;Lime-Coriander Dressing, 97; limonene in, 95; magnesium in, 95; manganese in, 95; phenolic acids in, 95; quercetin in, 95; for sexual performance, 95; for sleep disorders and insomnia, 95; Steamed Artichoke with Coriander Aioli, 27
cinnamon, 98–101; for antiadhesion of blood, 99; antioxidants in, 99; for arthritis, 99; for bad breath, 99; Banana-Cinnamon French Toast, 101; for beauty, 99; calcium in, 99; Cinnamon-Walnut Granola, 143; Creamy Millet Pudding with Cinnamon Sugar, 195; for diabetes, 99; fibre, dietary in, 99; heart health, 99; for hypertension, 99; iron in, 99; manganese in, 99; for menstrual cycle, 99; for pain relief, 99
cloves, 102–5; as antibacterial, 102; as anti-inflammatory, 102, 103; calcium in, 102;Clove Tequila Prawns, 104–5; eugenol in, 102; fibre in, 102; for headache, 103; heart health, 103; to lower cholesterol, 103; lung cancer prevention, 103; magnesium in, 102; manganese in, 102; for pain relief, 102, 103; for sexual performance, 103; for toothaches, 103; vitamin C in, 102; vitamin K in, 102; for yeast infection, 103
coffee, 105–9; as anti-inflammatory, 107; antioxidants in, 106;Banana Mocha Swirls, 109; for bowel regularity, 107; breast cancer treatment, 108; caffeine in, 107; for colds and upper respiratory illness, 107; for detoxification and purification, 107; for diabetes, 107; for fever, 107; heart health, 107; liver protection, 107; for memory and cognitive function, 107; for Parkinson’s disease, 107; phytochemicals in, 106
colds and upper respiratory illness: black currants for, 121; coffee for, 107; elderberries for, 131; garlic for, 144; ginger for, 148; hazelnuts for, 165; lemon for, 183; mint for, 197, 198; oranges for, 216; turmeric for, 335
colic: eggs for, 128; fennel for, 134; ginger for, 148; horseradish for, 173
colitis: elderberries for, 132; honey for, 169
colon cancer: agave to fight, 7; almonds to prevent, 11; bananas for, 36; barley to prevent, 40; blackberries to prevent, 51; cabbage and sauerkraut to prevent, 65; cardamom to prevent, 68; carrots to prevent, 74; chocolate to prevent, 92; corn to prevent, 111; cranberries to fight, 114; cumin to prevent, 118; flax to prevent, 141; ginger to prevent, 149; grapefruit to prevent, 155; grapes to prevent, 159; horseradish to prevent, 173; lemon to fight, 184; olives (olive oil) to prevent, 209; onions to prevent, 213; papaya to prevent, 223; peanuts to prevent, 234; plums or prunes to prevent, 257; rye to reduce tumour risk, 288; spinach to fight, 310; strawberries to fight, 314; turmeric to prevent, 336; wasabi to prevent, 173; yogurt to fight, 354
colorectal cancer: mint to prevent, 197; pumpkins to prevent, 267; sweet potatoes to prevent, 322; tomatoes to prevent, 332; watermelon to lower risk, 343; wheat to prevent, 347
constipation: apples for, 18; barley for, 40; beans for, 47; cardamom for, 68; cherries for, 87; flax for, 141; grapes for, 158; lemon for, 183; oranges for, 216; plums or prunes for, 257; sesame for, 297
copper: in barley, 40; in chocolate, 91; in aubergine, 124; in millet, 193; in oats, 205; in pineapples, 249; in pistachios, 254; in quinoa, 270; soy for, 303; in spelt, 306; in sunflower seeds, 317; in walnuts, 339
corn, 109–13; cobs for blood clotting, 111; for colon cancer, 111;Corn Chowder, 112–13; cornsilk as a diuretic, 110; for diabetes, 111; fibre in, 110; folate (folic acid) in, 110, 111; for gallstones, 110–11; heart health, 111; hulls for diarrhoea, 111; lung cancer prevention, 111; pantothenic acid (vitamin B5) in, 110; phytochemicals in, 110; for skin disorders, 110; vitamin B1 in, 110; vitamin C in, 110
corns: almonds for, 10; pineapples to remove, 250
coughs: blueberries for, 54; cardamom for, 68; cherries for, 87; chocolate for, 92; cilantro/coriander for, 95; eggplant/aubergine for, 124; flax for, 141; ginger for, 148; hazelnuts for, 165; horseradish for, 173; oregano for, 220; sesame for congestion, 297
cranberries, 113–16; anthocyanins in, 46, 114; as antibacterial, 54, 114; antioxidants in, 114;Apple Cranberry Fruit Salad, 19–20; Apricot-Cranberry-Mango Ice, 23; for atherosclerosis, 114; cancer prevention, 114;Cranberry-Cherry Salsa, 292–93;Cranberry Pear Salad with Curried Hazelnuts, 166–67; for diarrhoea, 115; digestive health, 115; fibre in, 114; to fight breast cancer, 114; to fight colon cancer, 114; to fight leukaemia, 114; to fight lung cancer, 114; flavonoids in, 114; for heartburn (acid reflux), 115; heart health, 114–15;Kamut-Cranberry Salad, 116; liver cancer prevention, 184; to lower cholesterol, 114–15; for periodontal disease, 115; Pomegranate/Cranberry Sauce for Chicken and Turkey, 262; proanthocyanidins (PAC) in, 114; Sorghum & Orange Marmalade Muffins with Cranberries, 301; for ulcers (H. pylori bacteria), 115; for urinary tract infections, 114; used with oregano, 220; vitamin C in, 114
cumin, 117–19; as antibacterial, 118; for arthritis, 118;Black Bean Soup with Lime and Cumin, 188; for colon cancer, 118; for diabetes, 118; digestive health, 118; essential oils in, 118; for hiccups, 118; for hookworm infection, 118; iron in, 118; for lactation, 118;Roasted Fish with Cumin Sweet Potatoes, 119; for sexual performance, 118; for ulcers (H. pylori bacteria), 118
currants, 120–23; anthocyanins in, 121; as anti-inflammatory, 121; antioxidants in, 121; for arthritis, 121; for beauty treatments, 121; for bowel regularity, 121; calcium in, 121; cancer prevention, 121; for colds, 121; as a diuretic, 121; for fever, 121; fibre in, 121; for hypertension, 121; iron in, 121; for pain relief, 121; phytochemicals in, 121; potassium in, 121;Red Currant Grill Sauce, 122–23; for scurvy, 121; for sore throat, 121; vitamin A in, 121; vitamin B complex in, 121; vitamin C in, 121
dandruff: avocado for, 32; basil for, 43; cauliflower for, 78; grapefruit for, 154
depression: hazelnuts for, 164–65; salmon for, 291; sardines for, 294; spinach for, 310
desserts: Apricot-Cranberry-Mango Ice, 23;Black Cherry, Gingersnap, and Pecan Parfait, 241–42; Bursting Blueberry Bread Pudding, 55–56;Carob Walnut Cake, 72; Cherry Oatmeal Bake, 89;Chow Yogurt Granola Berry Parfait, 353–54;Creamy Millet Pudding with Cinnamon Sugar, 195;Fourth of July Elderberry Ice Cream Pie, 132–33; Giselle’s Dairy-Free Birthday Cupcakes, 93;Orange and Dried Pear Compote, 218;Passion Fruit Sorbet, 231–32;Raspberry-Peach Melba Tart, 275;Simple Baked Pear, 238;Simple Blackberry Crisp, 52;Strawberry Shortcake, 315–16
detoxification and purification: agave for, 7; amaranth for, 14; artichokes for, 25; blueberries for, 54; coffee for, 107; eggplant/aubergine for, 124
diabetes: amaranth for, 15; apples for, 19; asparagus for, 29; avocado for, 33; barley for, 40; beans for, 48; buckwheat for, 61; carob for, 71; carrots for, 75; cherries for, 88; chocolate for, 92; cilantro/coriander for, 95; cinnamon for, 99; coffee for, 107; corn for, 111; cumin for, 118; figs for, 138; flax for, 141; guava for, 162; millet for, 194; oats for, 206; parsley for, 226; peanuts for, 234; potatoes for, 264; pumpkins for, 267; raspberries for, 274; salmon for, 291; strawberries for, 314; sweet potatoes for, 321;Swiss chard for, 84; tea for insulin activity, 326; walnuts for, 340; wheat for, 347
diarrhoea: bananas for, 36; cardamom for, 68; chocolate for, 91; corn hulls for, 111; cranberries for, 115; ginger for, 148; guava for, 161; mint for, 197; pomegranate for, 260
Dietary Approaches to Stop Hypertension (DASH), 47, 350
digestive health: artichokes for, 25; asparagus for, 29; barley for, 40; cardamom for, 68; carob for, 71; chocolate for, 91; cilantro/coriander for, 95–96; cranberries for, 115; cumin for, 118; elderberries for, 131; fennel for, 134; figs for, 137; honey for, 168; mangoes for, 190; mint for, 197; passion fruit for, 230; pears for, 237; pomegranate for, 260; romaine lettuce for, 281; rye for, 287; tea for, 325; turmeric for, 335; yogurt for gut health, 354
diuretics: asparagus as, 29; black currants as, 121; celery as, 81; cornsilk as, 110; elderberries as, 131; fennel as, 134; parsley as, 226; watermelon as, 343
dyspepsia: artichokes for, 25; cardamom for, 68; ginger for, 148
earache: basil for, 43; olives (olive oil) for, 209
eggplant/aubergine, 123–25; anthocyanins in, 124; for bleeding gums, 124; copper in, 124; for coughs, 124; for detoxification, 124;Elisa’s Cheesy Spaghetti with Aubergine and Tomato, 125–26; fibre in, 124; flavonoids in, 124; folate (folic acid) in, 124; for healthy gums, 124; heart health, 124; liver cancer protection, 124; magnesium in, 124; phytochemicals in, 124; potassium in, 124; for sore throat, 124; for viruses, 124
eggs, 126–29; amino acids in, 127; for cataracts and macular degeneration, 127, 128;Cheesy Asparagus and Mushroom Scramble, 129; choline in, 127; for colic, 128;Family Favourite Broccoli Frittata, 59–60;Green Eggs and Ham, 228; for hangovers, 128; phytochemicals in, 127; protein content, 127; selenium in, 127; tryptophan in, 127; vitamin B2 in, 127; vitamin B12 in, 127; vitamin D in, 127; for weight loss, 128; zeaxanthin in, 127, 128
elderberries, 130–33; anthocyanins in, 131; as anti-inflammatory, 131; antioxidants in, 131; for bowel regularity, 131; cancer prevention, 131; carotenoids in, 131; for colds, 131; for colitis, 132; digestive health, 131; as a diuretic, 131; for fever, 131; flavonoids in, 131; for flu, 131; Fourth of July Elderberry Ice Cream Pie, 132–33; for pain relief, 131; polyphenols in, 131; for scurvy, 131; for sore throat, 131; for urinary tract infections, 131; for viruses, 131; vitamin A in, 131; vitamin C in, 131
emphysema: carrots for, 75
endometrial cancers: wheat to prevent, 347
energy: rye for, 287; tea for, 325
entrées: Berry & Almond Pizza, 13;Bi Bim Bop, 279–80;Clove Tequila Prawns, 104–5;Crustless BOCA Sausage Quiche with Spring Vegetables, 305; Fried Tofu in Curry Sauce; Grilled Pineapple and Chilli Pork Tenderloin with Mesclun Greens, 252–53;Grilled Salmon with Cranberry-Cherry Salsa, 292–93;Moroccan Chicken with Figs, 139;Pistachio Dover Sole, 255–56;Portobella Mushrooms with Tiger Prawn, 203;Roasted Fish with Cumin Sweet Potatoes, 119;Rye Pizza Dough or Rolls, 289;Sesame Mushroom Beef, 298–99;Spelt Burgers, 308
Epstein-Barr virus: romaine lettuce for, 281
eugenol: in cloves, 102
fat, dietary: monounsaturated, 32, 33, 209, 254; oleic-acid, 318; omega-3 fats, 141, 267, 291, 294, 339; omega-9 fats, 4
fennel, 133–36; as anti-inflammatory, 134; for bad breath, 134;Baked Stuffed Garlic Fennel, 135–36; cancer prevention, 134–35; for colic, 134; digestive health, 134; as diuretic, 134; fiber in, 134; folate (folic acid) in, 134; for gas and intestinal cramps, 135; for lactation, 134; liver health, 134; phytochemicals in, 134; potassium in, 134; vitamin C in, 134
fertility: almonds for, 9; artichokes for, 24; asparagus for, 29; goji berries for, 151
fever: amaranth for, 14; black currants for, 121; cocoa for, 91; coffee for, 107; elderberries for, 131; pears for, 237; strawberries for, 314
fibre, dietary: in almonds, 10; in apples, 17, 18; in apricots, 21; in artichokes, 25; in bananas, 36; in barley, 39; in beans, 46, 47; in blackberries, 50; in buckwheat, 61; in cabbage, 64; in carob, 71; in carrots, 74; in cauliflower, 77; in cinnamon, 99; in cloves, 102; in corn, 110; in cranberries, 114; in currants, 121; in eggplant, 124; in fennel, 134; in figs, 137; in flax, 141; in guava, 161; in hazelnuts, 164; heart health, 18; in kiwi, 180; in millet, 193; in oats, 205; in onions, 212; in papaya, 223; in passion fruit, 229–30; in pears, 236–37; in pecans, 240; in persimmon, 246; in pistachios, 254; in plums or prunes, 257; in pumpkins, 267; in raspberries, 273; in rice, brown, 277; in romaine lettuce, 281; in rye, 287; in sorghum, 300; soy for, 302; in spelt, 306; in spinach, 309; in strawberries, 313; in sweet potatoes, 321; in teff, 329; in wasabi, 172
figs, 136–39; antioxidants in, 137, 138; calcium in, 137; for diabetes, 138; digestive health, 137; fibre in, 137; heart health, 138; iron in, 137; magnesium in, 137;Moroccan Chicken with Figs, 139; polyphenols in, 137; potassium in, 137; to prevent lymphoma, 137; for skin disorders, 137; for weight loss, 138
flavonoids: in apples, 18; in artichokes, 25; in asparagus, 28; in basil, 43; in blackberries, 50; in buckwheat, 61; in chocolate, 91; in cilantro/coriander, 95; in cranberries, 114; in eggplant/aubergine, 124; in elderberries, 131; in grapefruit, 154; in grapes, 158; in guava, 161; in honey, 168; in lemons, 183; in olive oil, 209; in onions, 212; in oranges, 216; in parsley, 226; in pears, 237; in peppers, 243; in strawberries, 313; in tea, 325
flax, 140–43; for ADHD (Attention Deficit Hyperactivity Disorder), 142; for boils and abscesses, 141;Cinnamon-Walnut Granola, 143; for constipation, 141; for coughs, 141; for diabetes, 141; fibre in, 141; for gas and intestinal cramps, 141; heart health, 141; lignans in, 141; omega-3 fats in, 141; to prevent breast cancer, 141; to prevent colon cancer, 141; to prevent prostate cancer, 141
folate (folic acid): in amaranth, 14; in artichokes, 25; in asparagus, 28, 29; in avocado, 32; in beans, 46; in broccoli, 57; in cauliflower, 77; in corn, 110, 111; in aubergine, 124; in fennel, 134; in hazelnuts, 164; in kale, 176; in lemons, 183; in mint, 196; in onions, 212; in oranges, 216; in papaya, 223; in quinoa, 270; in romaine lettuce, 281; in rye, 287; in sauerkraut, 64; in spinach, 310; in strawberries, 313, 314; in sunflower seeds, 317; in walnuts, 339
food poisoning: horseradish for, 173; mint for, 197; wasabi for, 173
FOS (fructo-oligosaccharides): in asparagus, 29
gallbladder cancer: spinach to reduce risk, 310; sweet potatoes to prevent, 322
gallstones: buckwheat for, 61; corn for, 110–11; rye for, 288; spelt for, 307
garlic, 143–46; as antibacterial, 144, 145; antifungal properties, 144; antimicrobial properties, 143; Baked Stuffed Garlic Fennel, 135–36; cancer prevention, 144, 145; for colds, 144; heart health, 145; to lower cholesterol, 144; phytochemicals in, 144; prostate cancer prevention, 145; to reduce risk of preeclampsia, 145; Rosemary-Garlic and Artichoke-Bean Spread, 286;Sicilian Spread, 146; for stomach cancer prevention, 145
gas and intestinal cramps: apples for, 18; fennel for, 135; flax for, 141; ginger for, 148; mint for, 197
gastritis: cardamom for, 68
ginger, 147–50; in antioxidants, 148; antioxidants in, 147; for appetite loss, 148; for arthritis, 148; blood thinning properties, 149; for burns, 148; cancer prevention, 148; for colds and upper respiratory illness, 148; for colic, 148; colon cancer prevention, 149; for coughs, 148; for diarrhoea, 148; for dyspepsia, 148; for gas and intestinal cramps, 148; Ginger Papaya Cocktail, 224–25; for migraine headache, 148; for morning sickness, 148; for motion sickness, 148; for nausea, general and chemotherapy induced, 148; for osteoarthritis, 148; in ovarian cancer, 148; for pain relief, 148; for rheumatoid arthritis, 148; for stomach upset, 148; Strawberry Ginger Sauce (or Dressing), 150
gingivitis and gum disease: avocado for, 32; basil for, 43; blackberries for, 51; cardamom for, 68; cranberries for, 115; eggplant/aubergine for, 124; grapefruit for, 155; guava for, 161
goji berries, 150–53; as anti-inflammatory, 151; beta-carotene in, 151; cancer prevention, 151; for fertility, 151; Goji Berry Rice Pudding, 152–53; heart health, 151; for insulin resistance, 151; liver health, 151; for longevity, 151; to lower cholesterol, 151; for pain relief, 151; phytochemicals in, 151; for vision, 151; zeaxanthin in, 151
grapefruit, 153–57; for allergies, 154; anti-aging properties, 154; antifungal properties, 154; antioxidants in, 154; for athlete’s foot, 154; calcium in, 154; cancer prevention, 154, 155; carotenoids in, 154; for colon cancer, 155; for dandruff, 154; flavonoids in, 154; heart health, 154, 155; for infection, 154; for insulin resistance, 155; for jock itch, 154; to lower cholesterol, 155; for periodontal disease, 155; phytochemicals in, 154; potassium in, 154; for prostate cancer, 155;Roasted Grapefruit Salad, 156–57; for ulcers, 154; vitamin A in, 154; vitamin C in, 154; for weight loss, 155
grapes, 157–60; for acne scars, 158; anthocyanins in, 46; as anti-inflammatory, 158; antioxidants in, 158; for breast cancer, 158, 159; cancer prevention, 158–59; carotenoids in, 158; for cognitive function, 159; for colon cancer, 159; for constipation, 158; flavonoids in, 158;Fun Fruit Kebabs, 181;Grapes of Wrap, 160; heart health, 158; for leukemia, 159; to lower cholesterol, 158; for prostate cancer, 158, 159; resveratrol in, 158; for stomach cancer, 159; vitamin C in, 158; for weight loss, 159
guava, 160–63; as antibacterial, 161, 162; antifungal properties, 162; antimicrobial properties, 161; for bad breath, 162; for bleeding gums, 161; carotenoids in, 161; for diabetes, 162; for diarrhoea, 161; fibre in, 161; flavonoids in, 161; for gingivitis and gum disease, 161;Guava and Cheese Empanadas, 163; heart health, 162; for hypertension, 162; to lower cholesterol, 162; for menstrual cycle, 162; for pain relief, 162; phosphorus in, 161; phytochemicals in, 161; potassium in, 161; quercetin in, 161; vitamin A in, 161; vitamin C in, 161
gum in hair: peanut butter for, 233
hair restoration: hazelnuts for, 165; oregano for, 220
hangovers: almonds for, 10; celery for, 81; eggs for, 128
hazelnuts, 164–67; for Alzheimer’s disease, 164; amino acids in, 164; antioxidants in, 164; calcium in, 165; cancer prevention, 164, 165; for cellulite, 165; for colds and upper respiratory illness, 165; for coughs, 165;Cranberry Pear Salad with Curried Hazelnuts, 166–67; for depression, 164–65; fibre in, 164; folate (folic acid) in, 164; for hair restoration, 165; heart health, 164, 165; for hypertension, 165; for immune system health, 164; to lower cholesterol, 165; magnesium in, 165; potassium in, 165; as protein source, 164; squalene in, 165; vitamin E in, 164
headache: blueberries for, 54; broccoli for, 58; cherries for, 88; cloves for, 103; horseradish for, 173; rosemary for, 284
heartburn (acid reflux): apples for, 18; cranberries for, 115
heart health: almonds for, 11; amaranth for, 15; apples for, 18; apricots for, 22; artichokes for, 25; asparagus for, 28, 29; avocado for, 32; barley for, 40; basil for, 43; beans for, 47; blackberries for, 51; blueberries for, 54; broccoli for, 58; buckwheat for, 61; carob for, 71; carrots for, 74; cherries for, 87, 88; chocolate for, 91–92; cilantro/coriander for, 95; cinnamon for, 99; cloves for, 103; coffee for, 107; corn for, 111; cranberries for, 114–15; eggplant/aubergine for, 124; fibre for, 18; figs for, 138; flax for, 141; garlic for, 145; goji berries for, 151; grapefruit for, 154, 155; grapes for, 158; guava for, 162; hazelnuts for, 164, 165; kiwi for, 180; lemons for, 183; mangoes for, 190; millet for, 194; mint for, 197; oats for, 205; olives (olive oil) for, 209; onions for, 213; oranges for, 216; passion fruit for, 230; peanuts for, 233–34; pecans for, 240; pistachios for, 254; pomegranate for, 260; potatoes for, 264; rice bran oil for, 277; romaine lettuce for, 281; rye for, 288; salmon for, 291; sardines for, 294; sesame for, 296; sorghum for, 300; soy for, 303–4; spelt for, 307; strawberries for, 314–15; sunflower seeds for, 317;Swiss chard for, 84; tea for, 325; tomatoes for, 332; turmeric for, 336; walnuts for, 339–40; wasabi for, 173; wheat for, 347; whole grains and reduced risk, xxi; yogurt for, 354
herpes symptoms: broccoli for, 57–58
hiccups: cumin for, 118
hoarseness: basil for, 43
honey, 167–71; amino acids in, 168; as antibacterial, 168, 169; antimicrobial properties, 168; antioxidants in, 168; for bladder cancer, 169; for burns, 168; cancer prevention, 169; for colitis, 169; digestive health, 168; Firefighter’s Honey Muesli, 170–71; flavonoids in, 168; Honey-Apricot Tea Biscotti, 327; Honey-Balsamic Dressing, 211; for lowering triglycerides, 168; for mouth ulcers/sores, 169; phenolic acids in, 168; for sore throat, 168; trace elements in, 168; for wound-healing, 169
hookworm infection: cumin for, 118
horseradish, 171–75; as antibacterial, 172; calcium in, 172; cancer prevention, 173; for colic, 173; for colon cancer, 173; for coughs, 173; for food poisoning, 173; for headache, 173; for lung cancer, 173; magnesium in, 172; phosphorus in, 172; potassium in, 172; for scurvy, 173; for sexual performance, 173; for stomach cancer, 173; for ulcers (H. pylori bacteria), 173; vitamin C in, 172; Wasabi Asian Noodles, 175
human immunodeficiency virus (HIV): whey for, 351
human papillomavirus (HPV): papaya for, 223
hypertension: beans for, 47; celery for, 81; cinnamon for, 99; currants for, 121; guava for, 162; hazelnuts for, 165; mangoes for, 190; oats for, 205–6; olives (olive oil) for, 210; passion fruit for, 230; persimmon for, 246; pomegranate for, 261; potatoes for, 264; pumpkins for, 267; sesame for, 297; tea for, 325; whey for, 350
IBS (irritable bowel syndrome): artichokes for, 25; mint for, 197; plums or prunes for, 257
immune system: açai for, 4; barley for, 44; buckwheat for, 61; hazelnuts for, 164; limes for, 187; mangoes for, 190; mushrooms for, 201; whey for, 350
influenza: elderberries for, 131
insulin activity. See diabetes
insulin resistance: goji berries for, 151; grapefruit for, 155
inulin: in agave, 7; in asparagus, 29
iodine: in parsley, 226
iron: in almonds, 10; in amaranth, 14; in barley, 39; in cabbage, 64; in carob, 71; in celery, 81; in cherries, 87; in chocolate, 91; in cilantro/coriander, 95; in cinnamon, 99; in cumin, 118; in currants, 121; in figs, 137; in kale, 176; in oats, 205; in parsley, 226; in passion fruit, 229; in plums or prunes, 257; in quinoa, 270; in rice, brown, 277; in rye, 287; in salmon, 291; in sorghum, 300; soy for, 303; in spelt, 306; in spinach, 309; in Swiss chard, 84; in turmeric, 335
itching: artichokes for, 25; bananas for, 36; basil for, 43; watermelon for, 343
jock itch: grapefruit for, 154
kaempferol: in almonds, 10; in cilantro/coriander, 95; in limes, 186–87; in strawberries, 313
kale, 176–78; calcium in, 176;Comforting Kale and Lentil Soup, 178; folate (folic acid) in, 176; iron in, 176; to lower bladder cancer risk, 177; to lower oesophageal cancer risk, 177; to lower lung cancer risk, 177; to lower mouth cancer risk, 177; to lower pharynx cancer risk, 177; phytochemicals (lutein) in, 177; potassium in, 176; vitamin A in, 176; vitamin C in, 176
kidney cancer: bananas for reduced risk, 36; sweet potatoes to reduce risk, 322
kidney infection: barley for, 40
kidney stones: oranges for, 217
kiwi, 179–82; anthocyanins in, 180; for antiadhesion of blood, 180; antioxidants in, 180; cancer prevention, 180; for cataracts, 180; fibre in, 180; to fight mouth cancer, 180;Fun Fruit Kebabs, 181; heart health, 180; to lower cholesterol, 180; lutein in, 180; for macular degeneration, 180; potassium in, 180; vitamin C in, 180; vitamin E in, 180; zeaxanthin in, 180
lactation: cumin for, 118; fennel for, 134; sardines for, 294
larynx cancer: carrots for prevention, 74
lemons, 182–85; antioxidants in, 183; for arthritis, 183; for breast cancer, 184; calcium in, 183; cancer prevention, 183, 184; for colds and upper respiratory illness, 183; for colon cancer, 184; for constipation, 183; in flavonoids, 183; folate (folic acid) in, 183; heart health, 183;Lemon Sauce, 56; limonene in, 183; liver cancer prevention, 184; lung cancer prevention, 184; mouth cancer prevention, 184; neuroblastoma tumour prevention, 184; potassium in, 183; for rheumatoid arthritis, 183–84; for scurvy, 182; for skin blemishes, 183; skin cancer prevention, 184;Artichoke with Lemon Wasabi Sauce, 185; stomach cancer prevention, 184; vitamin A in, 183; vitamin C in, 183
leukaemia: cranberries to fight, 114; grapes for, 159; persimmon to prevent, 246; rosemary to prevent, 284–85; strawberries to fight, 314
lignans: in buckwheat, 61; in flax, 141; in pears, 237; in rice, brown, 277; in rye, 287; in sesame, 296
limes, 186–88; as antibacterial, 187; antioxidants in, 186–87;Black Bean Soup with Lime and Cumin, 188; cancer prevention, 187; for immune system, 187;Lime-Coriander Dressing, 97; phytochemicals in, 186; for scurvy, 187; stroke prevention, 187
liver cancer: blackberries to prevent, 51; celery for, 81; cranberries to fight, 184; eggplant/aubergines for, 124; lemon to fight, 184; onions to prevent, 213; spinach to fight, 310
liver health: coffee for, 107; corn for, 111; fennel for, 134; goji berries for, 151; raspberries for, 274; silymarin for, 25
longevity: beans for, 47; goji berries for, 151; sweet potatoes for, 321; teff for, 329; wheat for, 346
lung cancer: blackberries to prevent, 51; cabbage and sauerkraut to prevent, 65; carrots to prevent, 74; cauliflower to prevent, 78; cloves to prevent, 103; corn to prevent, 111; cranberries to fight, 114; horseradish to prevent, 173; kale to lower risk, 177; lemon to fight, 184; mint to prevent, 197; onions to prevent, 213; papaya to prevent, 223; pumpkins to prevent, 267; walnuts to fight, 340; wasabi to prevent, 173
lung protection: rosemary for, 285
lutein: in kiwi, 180; in millet, 193; in oregano, 219; in papaya, 223; in pistachios, 254; in pumpkins, 267; in romaine lettuce, 281; in spinach, 310, 311
lycopene: in apricots, 21; in passion fruit, 230; in sweet potatoes, 321; in tomatoes, 331, 332, 333; in watermelon, 343
lymphoma: figs to prevent, 137
macular degeneration: avocado for, 32; eggs for, 127; kiwi for, 180; papaya for, 223; pistachios for, 254; romaine lettuce for, 281; spinach for, 310
magnesium: in almonds, 10; in amaranth, 14; in artichokes, 25; in avocado, 32; in barley, 39; in beans, 46; in buckwheat, 61; in carob, 71; in celery, 81; in chocolate, 91; in cilantro/coriander, 95; in cloves, 102; in eggplant/aubergine, 124; in figs, 137; in hazelnuts, 165; in horseradish, 172; in millet, 193; in oats, 205; in pecans, 240; in pistachios, 254; in quinoa, 270; in rye, 287; in salmon, 291; soy for, 303; in spinach, 309; in sunflower seeds, 317; in Swiss chard, 84; in walnuts, 339; in wasabi, 172
manganese: in beans, 46; in buckwheat, 61; in carrots, 74; in chocolate, 91; in cilantro/coriander, 95; in cinnamon, 99; in cloves, 102; in millet, 193; in oats, 205; in pineapples, 249; in quinoa, 270; in spelt, 306; in spinach, 309; in sweet potatoes, 321; in Swiss chard, 84; in turmeric, 335
mangoes, 189–92; antioxidants in, 190; Apricot-Cranberry-Mango Ice, 23; for asthma, 190; beta-carotene in, 190; cancer prevention, 190; Caribbean Quinoa, 271–72; carotenoids in, 190; digestive health, 190; heart health, 190; for hypertension, 190; for immune system health, 190; to lower cholesterol, 190; Mango Slaw, 192; My Daughters’ Whey Protein Smoothie, 351–52; potassium in, 190; stroke prevention, 190; vitamin A in, 190; vitamin C in, 190; vitamin K in, 190
melanoma: sesame for, 297; wasabi for, 173
melatonin: in cherries, 88
menopausal symptoms: passion fruit for, 230; soy for, 303; wheat for, 346
menstrual cycle: amaranth for, 14; broccoli for, 58; cinnamon for, 99; guava for, 162; turmeric for, 335
migraine headache: ginger for, 148; mushrooms for, 201
millet, 193–95; carotenoids in, 193; copper in, 193;Creamy Millet Pudding with Cinnamon Sugar, 195; for diabetes, 194; fibre, dietary in, 193; heart health, 194; to increase HDL cholesterol, 194; lutein in, 193; magnesium in, 193; manganese in, 193; phosphorus in, 193; protein, 193; vitamin B1 (thiamine) in, 193; vitamin B3 (niacin) in, 193; for weight loss, 194; zeaxanthin in, 193; zinc in, 193
mint, 196–99; as antibacterial, 197; antimicrobial properties, 197; antioxidants in, 196; for atherosclerosis, 197; calcium in, 196; cancer prevention, 197; for colds and upper respiratory illness, 197, 198; for colorectal cancer, 197; for diarrhoea, 197; digestive health, 197; folate (folic acid) in, 196; for food poisoning, 197; for gas and intestinal cramps, 197; heart health, 197; for IBS (irritable bowel syndrome), 197; for lung cancer, 197; for nausea, 197; phosphorus in, 196; for pinworm, 197; potassium in, 196; to regulate cholesterol, 197; for sore throat, 197; Spicy Japanese Mint Noodles, 199; for toothaches, 197; vitamin A in, 196
molybdenum: in beans, 46
morning sickness: blueberries for, 54; ginger for, 148; raspberries for, 273
mosquito bites: bananas for, 36
moth deterrent: rosemary for, 284
motion sickness: ginger for, 148; pumpkins for, 267
mouth cancer: kale to lower risk, 177; kiwi to fight, 180; lemon to fight, 184
mouth ulcers/sores: basil for, 43; honey for, 169; tomatoes for, 332
muffins: Persimmon Muffins, 248; Sorghum & Orange Marmalade Muffins with Cranberries, 301
muscle aches: oregano for, 220; sesame for, 297
mushrooms, 200–203; antioxidants in, 201;Cheesy Asparagus and Mushroom Scramble, 129; for immune system, 201; for migraine headache, 201; polyphenols in, 201; Portobella Mushrooms with Tiger Prawn, 203; potassium in, 201; to prevent breast cancer, 201; to prevent prostate cancer, 201; selenium in, 201;Sesame Mushroom Beef, 298–99; vitamin B complex in, 201; vitamin D in, 201
nail health: cauliflower for, 78
nausea, general and chemotherapy induced: ginger for, 148; mint for, 197; pumpkins for, 267; raspberries for, 273
neuritis: spinach for, 310
neuroblastoma tumours: lemon to fight, 184
neuroprotection: spinach for, 311
non-Hodgkin’s lymphoma: spinach to lower risk, 311
oats, 204–7; beta-glucans in, 205; calcium in, 205;Cherry Oatmeal Bake, 89; Chow Yogurt Granola Berry Parfait, 353–54; copper in, 205; for diabetes, 206; fibre, dietary in, 205; Firefighter’s Honey Muesli, 170–71; heart health, 205; for hypertension, 205–6;Ina’s Whole Wheat Oatmeal Pancakes, 207; iron in, 205; to lower cholesterol, 15, 205; magnesium in, 205; manganese in, 205; potassium in, 205; selenium in, 205; vitamin B complex in, 205; vitamin E in, 205; for weight loss, 206; zinc in, 205
obesity. See weight loss
oedema (swelling): artichokes for, 25; asparagus for, 29; bromelain for, 250
oesophageal cancer: blackberries to prevent, 51; carrots to prevent, 74; kale to lower risk, 177; strawberries to fight, 314; teff to prevent, 329
olives (olive oil), 208–11; anti-inflammatory foods, 209; cancer prevention, 209; for colon cancer, 209; for earaches, 209; flavonoids in, 209; heart health, 209;Honey-Balsamic Dressing, 211; for hypertension, 210; to lower cholesterol, 209; polyphenols in, 209; squalene in, 165
onions, 211–15; anthocyanins in Bermuda, 64; for antiadhesion of blood, 213; for atherosclerosis, 213; for blisters, 212; for boils, 212; bone health, 213; cancer prevention, 213; Corn Chowder, 112–13; fibre, dietary in, 212; flavonoids in, 212; folate (folic acid) in, 212; heart health, 213; to lower cholesterol, 213; phytochemicals in, 212; to prevent colon cancer, 213; to prevent liver cancer, 213; to prevent lung cancer, 213; to prevent prostate cancer, 213; quercetin in, 212;Simple Southern Italian Onion, Tomato, and Basil Salad, 214–15; stroke prevention, 213;Swiss Chard Tacos with Caramelized Onion, Fresh Cheese, and Red Chilli, 85–86; vitamin A in, 212; vitamin C in, 212; for wound-healing, 212
oranges, 215–18; for acne, 216; for anorexia, 216; for anxiety, 217; for cataracts, 216; for colds and upper respiratory illness, 216; for constipation, 216; to curb appetite, 216; flavonoids in, 216; folate (folic acid) in, 216; heart health, 216; for kidney stones, 217;Orange and Dried Pear Compote, 218; potassium in, 216;Sorghum & Orange Marmalade Muffins with Cranberries, 301; stroke prevention, 216; for toothaches, 216; vitamin C in, 216; for weight loss, 216
oregano, 219–21; as antibacterial, 220; antifungal properties, 220; antioxidants in, 219, 220; antiparasitic properties, 220; for asthma, 220; beta-carotenein, 219; cancer prevention, 220; carotenoids in, 219; for coughs, 220; Grilled Bufala Mozzarella, Tomato and Oregano on Garlic Wheat Crostini, 221; for hair restoration, 220; lutein in, 219; for muscle aches, 220; for pain relief, 220; for toothaches, 220; for ulcers (H. pylori bacteria), 220; used with cranberries, 220; zeaxanthin in, 219
osteoarthritis: ginger for, 148
osteoporosis: tea for, 326
ovarian cancer: ginger to treat, 148; tea for prevention, 325; tomatoes for prevention, 332
pain relief: cinnamon for, 99; cloves for, 102, 103; currants for, 121; elderberries for, 131; ginger for, 148; goji berries for, 151; guava for, 162; oregano for, 220; sesame for, 297
pancreatic cancer: celery to prevent, 81
pantothenic acid (vitamin B5): in corn, 110
papaya, 222–25; antiparasitic properties, 223; arthritis, 223; for boils, 223; for burns, 223; carotenoids in, 223; fibre, dietary in, 223; folate (folic acid) in, 223;Ginger Papaya Cocktail, 224–25; for human papillomavirus (HPV), 223; lutein in, 223; for macular degeneration, 223; papain in, 223; phytochemicals in, 223; potassium in, 223; vitamin A in, 223; vitamin C in, 223; for warts, 223; for wound-healing, 223; zeaxanthin in, 223
Parkinson’s disease: coffee for, 107
parsley, 225–28; for bad breath, 226; as cancer prevention, 226; for diabetes, 226; as diuretics, 226; flavonoids in, 226; Green Eggs and Ham, 228; iodine in, 226; iron in, 226; phytoestrogens in, 226; vitamin C in, 226
passion fruit, 229–32; for asthma, 230; calcium in, 229; cancer prevention, 230; carotenoids in, 230; digestive health, 230; fibre, dietary in, 229–30; heart health, 230; for hypertension, 230; iron in, 229; to lower cholesterol, 230; to lower trigylcerides, 230; lycopene in, 230; for menopausal symptoms, 230;Passion Fruit Sorbet, 231–32; phytochemicals in, 230; polyphenols in, 230; potassium in, 229; for sleep disorders and insomnia, 230; vitamin A in, 229; vitamin C in, 229
pasta: Barley Orzo Salad, 41–42;Easy Pasta Fagioli, 49;Elisa’s Cheesy Spaghetti with Aubergine and Tomato, 125–26; Noni’s Marinara Sauce, 333–34; Penne Rigate with Broccoli and Turmeric, 337–38;Spicy Japanese Mint Noodles, 199;Wasabi Asian Noodles, 175
peanuts, 232–35; antioxidants in, 233; Aztec Cocoa Fire Peanuts, 235; for diabetes, 234; for gum in hair, 233; heart health, 233–34; to lower trigylcerides, 234; phytochemicals in, 233; polyphenols in, 233; to prevent colon cancer, 234; resveratrol in, 233; sticker and ink removal, 233; for weight loss, 234
pears, 236–38; antioxidants in, 237; as astringent, 237;Cranberry Pear Salad with Curried Hazelnuts, 166–67; digestive health, 237; for fever, 237; fibre, dietary in, 236–37; flavonoids in, 237;Fun Fruit Kebabs, 181; Orange and Dried Pear Compote, 218; potassium in, 236; quercetin in, 237;Simple Baked Pear, 238; vitamin C in, 236; for weight loss, 237
pecans, 239–42; antioxidants in, 240; Black Cherry, Gingernut, and Pecan Parfait, 241–42; fibre, dietary in, 240; heart health, 240; to lower cholesterol, 240; to lower trigylcerides, 240; magnesium in, 240;Persimmon Muffins, 248; protein, 240; vitamin B1 (thiamine) in, 240; vitamin E in, 240
peppers (red and green bell), 242–45; as anti-inflammatory, 243; for arthritis, 243; beta-carotene in, 243; flavonoids in, 243; to prevent prostate cancer, 243; to prevent skin cancers, 243;Red Pepper Hummus on Zahtar Whole Wheat Pita, 244–45; vitamin B complex in, 243; vitamin C in, 243
peridontal disease. See gingivitis and gum disease
persimmon, 245–48; for antiadhesion of blood, 246; antioxidants in, 246; cancer prevention, 246; fibre in, 246; for hypertension, 246; to lower cholesterol, 246;Persimmon Muffins, 248; phytochemicals in, 246; to prevent leukaemia, 246; for skin disorders, 246; vitamin A in, 246; vitamin C in, 246
pharynx cancer: kale to lower risk, 177
phenolic acids: in barley, 40; in basil, 43; in blueberries, 53; in buckwheat, 61; in cherries, 87; in cilantro/coriander, 95; in honey, 168
phosphorus: in barley, 40; in celery, 81; in guava, 161; in horseradish, 172; in millet, 193; in mint, 196; in pistachios, 254; in raspberries, 273; in rice, brown, 277; in romaine lettuce, 281; in rye, 287; in salmon, 291; in sorghum, 300; in walnuts, 339
phytochemicals: alkaloids, 110; allicin, 144, 145; allyl suphides, 212; amygdalin, 87; anethole, 134, 135; anthocyanins, 4, 28, 46–47, 53, 64, 87, 261, 264, 313, 321; asparagine, 29; beta-cryptoxanthin, 110; beta-sitosterol, 32, 87, 233, 240; biotin, 77; borneol, 95; caffeic acid, 124; caffeoylquinic acid, 257; camphor, 95; capsaicinoids, 243; carnosic acid, 284; carotenoids, 18, 21, 32, 111, 161, 223, 230, 264, 267, 281, 310; carvone, 95; catechins, 237, 313, 325; chlorogenic acids, 18, 21, 106, 124; cholecystokinin, 10; choline, 127; coumarins, 81, 144; cryptoaxanthin, 111, 223; cuminaldehyde, 118; curcumin, 335; cyanidin, 50; cynarin, 25;D-glucaric acid, 21; elemol, 95; ellagic acid, 53, 121, 313, 314; ellagitannins, 339; enterolactone, 277, 287; epicatechin, 246; epigenin, 95; ergothioneine, 201; essential oils, 161; falcarinol, 74; flavanones, 216; flavonoids, 18, 25, 28, 43, 50, 61, 91, 95, 114, 154, 161, 168, 183, 209, 212, 216, 226, 237, 243, 313; gallic, 246; geraniol, 21, 95; glucosinolates, 64, 172; glutathione, 349; glycoalkaloids, 124; glycolipids, 310; indoles and isothiocynates, 57, 58; isoflavones, 303; isothiocyanates, 172, 173; kaempferol, 10, 95, 186–87, 313; lactucaxanthin, 281; lectins, 161, 346; lignans, 61, 141, 237, 277, 287, 296; limonene, 95, 183; limonin glucoside, 186; linalool, 95; lutein, 32, 110, 127, 177, 180, 219, 254, 267, 281, 310; lycopene, 21, 230, 321, 331, 332, 333; maizenic, 110; malic acid, 110; maslinic, 209; myristicin, 226; oleanolic acids, 209; oleic acid, 240; oleocanthal, 209; oxalic acid, 110; palmitic acid, 110; passiflorine, 230; p-coumaric acid, 233, 246; perillyl alcohol, 81, 87; phalides, 81; phenolic acids, 40, 43, 53, 61, 87, 95, 111, 114, 121, 168, 196, 197, 220, 237, 257, 300, 313, 346; phenols, 124, 138, 161, 184; phenoylics, 18; phloridzin, 18; phylic acid, 61; policosanols, 300; polyphenols, 71, 131, 137, 201, 209, 230, 233, 284, 325, 331–32, 339; proanthocyanidins (PAC), 114, 246, 300; protodioscin, 28; pyrazines, 118; quercertin, 10, 18, 21, 87, 161, 212, 237, 313; resveratrol, 158, 233, 254; rhamnetin, 95; sapogenins, 7; saponins, 7, 110, 144, 161, 270; sesamin, 297; sesamolin, 297; sitosterol, 110; squalene, 14–15, 165; stigmasterol, 110; sulphoraphane, 64, 78; tannins, 50, 161; tartaric acid, 110; terpenoids, 134, 135;3-deoxyanthocyanins, 300; tocols and tocotrienols, 40, 61; triterpenes, 161, 270; ursolic acid, 257; zeaxanthin, 127, 151, 180, 193, 219, 281, 310
phytoestrogens: in parsley, 226; in rice, brown, 277
phytosterols: in açai, 4; in pistachios, 254; in pumpkins, 267; in sesame, 296; in sorghum, 300; in sunflower seeds, 317; in tomatoes, 331
pineapples, 249–53; as anti-inflammatory, 249; arthritis, 250; bromelain in, 249, 250; cancer prevention, 250; copper in, 249;Grilled Pineapple and Chilli Pork Tenderloin with Mesclun Greens, 252–53; manganese in, 249; vitamin B6 in, 249; vitamin C in, 249
pinworm: mint for, 197
pistachios, 253–56; amino acids in, 254; Basil Pistachio Pesto, 45; to boost HDL cholesterol, 254; in cancer prevention, 254; copper in, 254; fibre in, 254; heart health, 254; lutein in, 254; for macular degeneration, 254; magnesium in, 254; phosphorus in, 254; phytosterols in, 254;Pistachio Dover Sole, 255–56; potassium in, 254; protein in, 254; resveratrol in, 254; for vision, 254; vitamin B1 (thiamine) in, 254; vitamin B6 in, 254; vitamin E in, 254
plums or prunes, 256–59; antioxidants in, 257; bone health, 257;Breakfast Pudding, 258–59; cancer prevention, 257; for constipation, 257; fibre, dietary in, 257; for IBS (irritable bowel syndrome), 257; iron in, 257; to lower cholesterol, 257; potassium in, 257; to prevent colon cancer, 257; sorbitol in, 257; vitamin K in, 257
polyphenols: in carob, 71; in elderberries, 131; in figs, 137; in mushrooms, 201; in olive oil, 209; in passion fruit, 230; in peanuts, 233; in pomegranate, 260; in rosemary, 284; in tea, 325; in tomatoes, 332; in walnuts, 339
pomegranate, 259–62; anthocyanins in, 260; antimicrobial foods, 260; antioxidants in, 260; bone health, 261; cancer prevention, 260–61; for diarrhoea, 260; digestive health, 260; heart health, 260; for hypertension, 261; polyphenols in, 260; Pomegranate/Cranberry Sauce for Chicken and Turkey, 262; to prevent prostate cancer, 260–61; to prevent stroke, 261; vitamin C in, 260
potassium: in apricots, 21; in artichokes, 25; in avocado, 32; in bananas, 36; in beans, 46; in cabbage, 64; in carrots, 74; in celery, 81; in cherries, 87; in chocolate, 91; in currants, 121; in eggplant/aubergine, 124; in fennel, 134; in figs, 137; in grapefruit, 154; in guava, 161; in hazelnuts, 165; in horseradish, 172; in kale, 176; in kiwi, 180; in lemons, 183; in mangoes, 190; in mint, 196; in mushrooms, 201; in oats, 205; in oranges, 216; in papaya, 223; in passion fruit, 229; in pears, 236; in pistachios, 254; in plums or prunes, 257; in potatoes, 263–64; in pumpkins, 267; in quinoa, 270; in rice, brown, 277; in romaine lettuce, 281; in rye, 287; in salmon, 291; in sorghum, 300; in strawberries, 313; in sweet potatoes, 321; in Swiss chard, 84; in tomatoes, 331; in turmeric, 335; in wasabi, 172
potatoes, 262–66; anthocyanins in, 264; antioxidants in, 264;Art’s Vesuvio Potatoes, 265–66;Baby Roasted Pumpkins with Pink Potatoes, 268–69; Creamy Cauliflower Soup, 79; for diabetes, 264; heart health, 264; for hypertension, 264; potassium in, 263–64; to reduce risk of stroke, 264; for skin blemishes, 264; vitamin C in, 263–64
preeclampsia: garlic to reduce risk, 145
probiotics: in agave, 7; lactobacillus acidophilus in sauerkraut, 64; in yogurt, 353
prostate cancer: avocado to prevent, 32, 33; blueberries to prevent, 54; broccoli to prevent, 58; carrots for prevention, 74; carrots to prevent, 74; cauliflower to prevent, 78; flax to prevent, 141; garlic to reduce risk, 145; grapefruit to prevent, 155; grapes to fight, 158, 159; mushrooms to prevent, 201; onions to prevent, 213; peppers to prevent, 243; pomegranate to prevent, 260–61; pumpkins for prevention, 267; rye to reduce tumour risk, 288; sesame to fight, 296; soy to prevent, 303; spinach to fight, 310; sunflower seeds to fight, 317; tomatoes for prevention, 332–33; turmeric to prevent, 336; walnuts to fight, 340; watermelon to lower risk, 343
protein: almonds, 10; amaranth, 14; avocado, 32; beans, 46; carob, 71; eggs, 127; hazelnuts, 164; millet, 193; pecans, 240; pistachios, 254; quinoa, 270; sardines, 294; soy, 302; spelt, 306; whey, 349, 350
pumpkins, 266–69; for asthma, 267; Baby Roasted Pumpkins with Pink Potatoes, 268–69; beta-carotene in, 267; for BPH (benign prostatic hyperplastia), 267; breast cancer prevention, 267; cancer prevention, 267; carotenoids in, 267; for colorectal cancer prevention, 267; for diabetes, 267; fibre in, 267; for hypertension, 267; to lower cholesterol, 267; lung cancer prevention, 267; lutein in, 267; for motion sickness, 267; phytosterols in, 267; potassium in, 267; prostate cancer prevention, 267; selenium in, 267; for stomach cancer prevention, 267; vitamin A in, 267
quercetin: in almonds, 10; in apples, 18; in apricots, 21; in barley, 40; in blackberries, 51; in cherries, 87; in cilantro/coriander, 95; in guava leaves, 161; in onions, 212; in pears, 237; in strawberries, 313
quinoa, 269–72; amino acids in, 270; as anti-inflammatory, 270; cancer prevention, 270;Caribbean Quinoa, 271–72; copper in, 270; folate (folic acid) in, 270; iron in, 14, 270; to lower cholesterol, 270; magnesium in, 270; manganese in, 270; potassium in, 270; as protein source, 270; triterpine saponins in, 270; as vaccine helper, 271; vitamin B6 in, 270; vitamin B complex in, 270; for weight loss, 270; zinc in, 270
raspberries, 272–75; antioxidants in, 273; cancer prevention, 273–74; for diabetes, 274; fibre in, 273; liver health, 274; for morning sickness, 273; for nausea, 273; phosphorus in, 273;Raspberry-Peach Melba Tart, 275; selenium in, 273; for sinus problems, 273; vitamin C in, 273; for weight loss, 274
resveratrol: in grapes, 158; in peanuts, 233; in pistachios, 254
rheumatoid arthritis: cauliflower for prevention, 78; ginger for, 148; lemon for, 183–84; papaya for, 223; wheat for, 347
rice, brown, 276–80; for allergies, 277; for Alzheimer’s disease, 277; antioxidants in, 277;Bi Bim Bop, 279–80; cancer prevention, 277; fibre in, 277;Goji Berry Rice Pudding, 152–53; heart health, 277; iron in, 277; lignans in, 277; to lower cholesterol, 277; phosphorus in, 277; phytochemicals in, 277; phyto-oestrogens in, 277; potassium in, 277;Vegetarian Polish Cabbage Rolls, 66–67; vitamin B complex in, 277; vitamin E in, 277
romaine lettuce, 280–83; as anti-inflammatory, 281; antioxidants in, 281; carotenoids in, 281; digestive health, 281; for Epstein-Barr virus, 281; fibre, dietary in, 281; folate (folic acid) in, 281; heart health, 281; lactucaxanthin in, 281; lutein in, 281; for macular degeneration, 281; phosphorus in, 281; potassium in, 281;Roasted Watermelon Salad, 344–45;Romaine Sesame Stir-Fry, 282–83; salicylic acid in, 281; for sleep disorders and insomnia, 281; for vision, 281; vitamin A in, 281; vitamin C in, 281; for weight loss, 281; zeaxanthin in, 281
rosemary, 283–86; as antibacterial, 284, 285; antioxidants in, 284; cancer prevention, 284–85; for headache, 284; for lung protection, 185; as moth deterrent, 294; polyphenols in, 284; to prevent leukaemia, 285; Rosemary-Garlic and Artichoke-Bean Spread, 286
rye, 286–89; calcium in, 287; cancer prevention, 288; for colon cancer, 288; digestive health, 287; for energy, 287; fibre, dietary in, 287; folate (folic acid) in, 287; for gallstones, 288; heart health, 288; iron in, 287; lignans in, 287; magnesium in, 287; phosphorus in, 287; potassium in, 287; for prostate cancer, 288; to reduce breast cancer risk, 287;Rye Pizza Dough or Rolls, 289; vitamin B complex in, 287; vitamin E in, 287; zinc in, 287
salads: Apple Cranberry Fruit Salad, 19–20;Barley Orzo Salad, 41–42; Cranberry Pear Salad with Curried Hazelnuts, 166–67;Honey-Balsamic Dressing, 211;Kamut-Cranberry Salad, 116;Lime-Coriander Dressing, 97;Roasted Grapefruit Salad, 156–57; Roasted Watermelon Salad, 344–45; Simple Southern Italian Onion, Tomato and Basil Salad, 214–15; Strawberry Ginger Sauce (or Dressing), 150;Summer Garden Couscous Salad, 348
salmon, 290–93; for asthma, 291; brain health, 291; calcium in, 291; carotenoids in, 291; for depression, 291; for diabetes, 291;Grilled Salmon with Cranberry-Cherry Salsa, 292–93; heart health, 291; iron in, 291; magnesium in, 291; omega-3 fats in, 291; phosphorus in, 291; potassium in, 291; selenium in, 291; stroke prevention, 291; zinc in, 291
sandwiches and wraps: Grapes of Wrap, 160;Spelt Burgers, 308
sardines, 293–95; calcium in, 294; for depression, 294; heart health, 294; for lactation, 294; omega-3 fats in, 294; as protein source, 294;Sardine Breakfast Toast, 295
sauces: Cranberry-Cherry Salsa, 292–93; Fried Tofu in Curry Sauce, 69–70; Lemon Sauce, 56;Noni’s Marinara Sauce, 333–34;Pomegranate/Cranberry Sauce for Chicken and Turkey, 262;Red Currant Grill Sauce, 122–23;Sharon’s Simple Berry Sauce, 8–9;Steamed Artichoke with Lemon Wasabi Sauce, 185;Strawberry Ginger Sauce (or Dressing), 150
scurvy: blueberries for, 53; cabbage for, 64; currants for, 121; elderberries for, 131; horseradish for, 173; lemons for, 182; limes for, 187
selenium: in barley, 40; in buckwheat, 61; in eggs, 127; in mushrooms, 201; in oats, 205; in pumpkins, 267; in raspberries, 273; in salmon, 291; in sunflower seeds, 317
sesame, 296–99; for BPH (benign prostatic hyperplastia), 296; for breast cancer, 296; cancer prevention, 297; for chest congestion, 297; for constipation, 297; heart health, 296; for hypertension, 297; lignans in, 296; for melanoma, 297; for muscle aches, 297; for pain relief, 297; phytochemicals in, 297; phytosterols in, 296; for prostate cancer, 296; Romaine Sesame Stir-Fry, 282–83; Sesame Mushroom Beef, 298–99; stroke prevention, 297
sexual performance: açai for, 4; artichokes for, 25; asparagus for, 28, 29; celery for, 81; cilantro/coriander for, 95; cloves to stop premature ejaculation, 103; cumin for, 118; horseradish for, 173
sinus problems: broccoli for, 57; raspberries for, 273
skin cancers: lemon to fight, 184; peppers to prevent, 243; turmeric to fight, 336
skin disorders: avocado for, 32; celery for, 81; chocolate for, 91; cocoa butter for stretch marks, 91; corn for, 110; figs for, 137; persimmon for, 246; soy for, 303; tomatoes for, 332
sleep disorders and insomnia: cherries for, 88; cilantro/coriander for, 95; passion fruit for, 230; romaine lettuce for, 281; walnuts for, 340
sore throat: blackberries for, 51; black currants for, 121; cardamom for, 68; eggplant/aubergine for, 124; elderberries for, 131; honey for, 168; mint for, 197
sorghum, 299–301; calcium in, 300; for coeliac disease, 300; fibre, dietary in, 300; heart health, 300; iron in, 300; to lower cholesterol, 300; phosphorus in, 300; phytochemicals in, 300; phytosterols in, 300; potassium in, 300;Sorghum & Orange Marmalade Muffins with Cranberries, 301; vitamin B complex in, 300
soups: Black Bean Soup with Lime and Cumin, 188;Comforting Kale and Lentil Soup, 178;Corn Chowder, 112–13;Creamy Cauliflower Soup, 79;Easy Pasta Fagioli, 49;Roasted Carrot Butternut Soup, 76;Walnuts and Cucumber Gazpacho, 341
soy, 302–5; bone health, 303; breast cancer caution, 303; for calcium, 303; for copper, 303;Crustless BOCA Sausage Quiche with Spring Vegetables, 305; for fibre, dietary, 302; heart health, 303–4; for iron, 303; to lower cholesterol, 304; for magnesium, 303; for menopausal symptoms, 303; phytochemicals in, 303; to prevent prostate cancer, 303; as protein source, 302; for skin disorders, 303; for vitamin B complex, 303
spelt, 305–8; amino acids in, 306; for atherosclerosis, 307; copper in, 306; fibre in, 306; for gallstones, 307; heart health, 307; iron in, 306; manganese in, 306; as protein source, 306;Spelt Burgers, 308; tryptophan in, 306; vitamin B complex in, 306
spinach, 309–12; beta-carotene in, 310; calcium in, 309; carotenoids in, 310; for cataracts, 311;Cranberry Pear Salad with Curried Hazelnuts, 166–67; for depression, 310; fibre in, 309; to fight breast cancer, 310; to fight cervical cancer, 310; to fight colon cancer, 310; to fight liver cancer, 310; to fight prostate cancer, 310; folate (folic acid) in, 310; glycolipids in, 310; iron in, 309; to lower risk of non-Hodgkin’s lymphoma, 311; lutein in, 310, 311; for macular degeneration, 310; magnesium in, 309; manganese in, 309; for neuritis, 310; for neuroprotection, 311; to reduce gallbladder cancer risk, 310;Roasted Grapefruit Salad, 156–57;Sautéed Spinach, 312; for vision, 310; vitamin A in, 310; vitamin K in, 309; zeaxanthin in, 310, 311
squalene: in amaranth, 14–15; in hazelnuts, 165; in olive oil, 165; other sources of, 165
sticker and ink remover: peanut butter for, 233
stomach cancer: garlic for prevention, 145; grapes for, 159; horseradish for, 173; lemon to fight, 184; pumpkins for prevention, 267; wasabi for, 173; wheat for prevention, 347
stomach upset: artichokes for, 25; ginger for, 148
strawberries, 313–16; anthocyanins in, 313; for antiadhesion of blood, 315; antioxidants in, 313; brain health, 314; cancer prevention, 314; for diabetes, 314; for fever, 314; fibre, dietary in, 313; to fight breast cancer, 314; to fight cervical cancer, 314; to fight colon cancer, 314; to fight oesophageal cancer, 314; to fight leukaemia, 314; flavonoids in, 313; folate (folic acid) in, 313, 314;Fun Fruit Kebabs, 181; heart health, 314–15; kaempferol in, 313; phytochemicals in, 314; potassium in, 313; quercetin in, 313; Strawberry Ginger Sauce (or Dressing), 150;Strawberry Shortcake, 315–16; vitamin C in, 313; for weight loss, 314
stroke prevention: bananas for, 36; blueberries for, 54; limes for, 187; mangoes for, 190; onions for, 213; oranges for, 216; pomegranate for, 261; potatoes for, 264; salmon for, 291; sesame for, 297
sulphoraphane glucosinolate: in broccoli sprouts, 57, 58; in cabbage, 64; in cauliflower, 78
sunburn: barley, paste of for, 40
sunflower seeds, 316–19; cancer prevention, 317; copper in, 317; to fight prostate cancer, 317; folate (folic acid) in, 317; heart health, 317; to lower cholesterol, 318; magnesium in, 317; phytosterols in, 317; selenium in, 317;Sunny Sunflower Mini-Scones, 319; vitamin E in, 317
sweet potatoes, 320–23; anthocyanins in, 321; antioxidants in, 321; beta-carotene in, 321; cancer prevention, 321; for diabetes, 321; fibre, dietary in, 321; for longevity, 321; lycopene in, 321; manganese in, 321; for memory enhancement, 321; potassium in, 321; to prevent colorectal cancer, 322; to prevent gallbladder cancer, 322; to reduce breast cancer risk, 321; to reduce kidney cancer risk, 322;Roasted Fish with Cumin Sweet Potatoes, 119; Sweet Potato Crisps, 323; vitamin A in, 321; vitamin B6 in, 321; vitamin C in, 321
Swiss chard, 83–86; cancer prevention, 84; carotenoids in, 84; for diabetes, 84; heart health, 84; iron in, 84; magnesium in, 84; manganese in, 84; potassium in, 84;Swiss Chard Tacos with Caramelized Onion, Fresh Cheese, and Red Chilli, 85–86; for ulcers (H. pylori bacteria), 84; for vision, 84; vitamin A in, 84; vitamin C in, 84; vitamin E in, 84; vitamin K in, 84; zeaxanthin in, 84
tea, 324–27; bone health, 326; caffeine in, 325; cancer prevention, 325; catechins in, 325; digestive health, 325;EGCG in, 325; for energy, 325; flavonoids in, 325; heart health, 325; Honey-Apricot Tea Biscotti, 327; for hypertension, 325; for insulin activity, 326; to lower cholesterol, 325; for osteoporosis, 326; to prevent ovarian cancer, 325; for weight loss, 325–26
teff, 328–30; fibre in, 329; as gluten-free, 329; to prevent oesophageal cancer, 329;Traditional Ethiopian Injera Bread, 330
thyroid cancer: broccoli to prevent, 58
tomatoes, 331–34; for antiadhesion of blood, 332; beta-carotene in, 331; for burns, 332; cancer prevention, 332; Elisa’s Cheesy Spaghetti with Aubergine and Tomato, 125–26; Grilled Bufala Mozzarella, Tomato, and Oregano on Garlic Wheat Crostini, 221; heart health, 332; lycopene in, 331, 332, 333; for mouth ulcers/sores, 332;Noni’s Marinara Sauce, 333–34; phytosterols in, 331; polyphenols in, 332; potassium in, 331;Sicilian Spread, 146;Simple Southern Italian Onion, Tomato, and Basil Salad, 214–15; for skin disorders, 332; vitamin C in, 331
toothaches: amaranth for, 14; cloves for, 103; mint for, 197; oranges for, 216; oregano for, 220; wheat for, 346
tooth decay: wasabi for, 173
tooth whitening: strawberries for, 314
tryptophan: in eggs, 127; in spelt, 306
turmeric, 334–38; for Alzheimer’s disease, 336; antiparasitic properties, 335; brain health, 336; for brain injury, 336; for colds and upper respiratory illness, 335; digestive health, 335; to fight breast cancer, 336; to fight skin cancers, 336; heart health, 336; iron in, 335; to lower cholesterol, 336; manganese in, 335; for menstrual cycle, 335;Penne Rigate with Broccoli and Turmeric, 337–38; phytochemicals in, 335; potassium in, 335; to prevent colon cancer, 336; to prevent prostate cancer, 336; for ulcers (H. pylori bacteria), 335; vitamin B6 in, 335; vitamin C in, 335
ulcers (H. pylori bacteria): almonds for, 10; bananas for, 36; barley for, 40; broccoli for, 58; cabbage for, 64, 65; cardamom for, 68; cranberries for, 115; cumin for, 118; grapefruit for, 154; horseradish for, 173; oregano for, 220;Swiss chard for, 84; turmeric for, 335; wasabi for, 173
urinary tract infections: blueberries for, 54; cranberries for, 114; elderberries for, 131
vaccine helper: quinoa, 271
viruses: cabbage and sauerkraut for, 65; eggplant/aubergine for, 124; elderberries for, 131
vision: apricots for, 22; avocado for, 32; carrots for, 75; eggs to prevent cataracts and macular degeneration, 127, 128; goji berries for, 151; kale for, 177; pistachios for, 254; romaine lettuce for, 281; spinach for, 310; Swiss chard for, 84
vitamin A: in apricots, 21, 22; in broccoli, 57; in carob, 71; in carrots, 74; in celery, 81; in cherries, 87; in chocolate, 91; in currants, 121; in elderberries, 131; in grapefruit, 154; in guava, 161; in kale, 176; in lemons, 183; in mangoes, 190; in mint, 196; in onions, 212; in papaya, 223; in passion fruit, 229; in persimmon, 246; in pumpkins, 267; in romaine lettuce, 281; in spinach, 310; in sweet potatoes, 321; in Swiss chard, 84
vitamin B1 (thiamine): in beans, 46; in celery, 81; in corn, 110; in millet, 193; in pecans, 240; in pistachios, 254
vitamin B2: in celery, 81; in eggs, 127
vitamin B3 (niacin): in carrots, 74; in millet, 193
vitamin B6: in asparagus, 28; in bananas, 36; in carrots, 74; in pineapples, 249; in pistachios, 254; in quinoa, 270; in sweet potatoes, 321; in turmeric, 335
vitamin B12: in eggs, 127
vitamin B complex: in avocado, 32; in barley, 39; in buckwheat, 61; in carob, 71; in cherries, 87; in chocolate, 91; in currants, 121; in mushrooms, 201; in oats, 205; in peppers, 243; in quinoa, 270; in rice, brown, 277; in rye, 287; in sorghum, 300; soy for, 303; in spelt, 306; in walnuts, 339
vitamin C: in apples, 17; in apricots, 21; in artichokes, 25; in asparagus, 28; in bananas, 36; in blackberries, 50; in broccoli, 57; in cabbage, 64; in carrots, 74; in cauliflower, 77; in celery, 81; in cherries, 87; in cloves, 102; in corn, 110; in cranberries, 114; in currants, 121; in elderberries, 131; in fennel, 134; in grapefruit, 154; in grapes, 158; in guava, 161; in horseradish, 172; in kale, 176; in kiwi, 180; in lemons, 183; in mangoes, 190; in onions, 212; in oranges, 216; in papaya, 223; in parsley, 226; in passion fruit, 229; in pears, 236; in peppers, 243; in persimmon, 246; in pineapples, 249; in pomegranate, 260; in potatoes, 263–64; in raspberries, 273; in romaine lettuce, 281; in strawberries, 313; in sweet potatoes, 321; in Swiss chard, 84; in tomatoes, 331; in turmeric, 335; in wasabi, 172
vitamin D: in carob, 71; in eggs, 127; in mushrooms, 201
vitamin E: in almonds, 10; in avocado, 32; in buckwheat, 61; in hazelnuts, 164; in kiwi, 180; in oats, 205; in pecans, 240; in pistachios, 254; in rice, brown, 277; in rye, 287; in sunflower seeds, 317; in Swiss chard, 84; in walnuts, 339; in wheat, 346
vitamin K: in avocado, 32; in cloves, 102; in mangoes, 190; in plums or prunes, 257; in sauerkraut, 64; in spinach, 309; in Swiss chard, 84
walnuts, 338–41; as brain food, 339; cancer prevention, 340;Carob Walnut Cake, 72;Cinnamon-Walnut Granola, 143; copper in, 339; for diabetes, 340; to fight lung cancer, 340; to fight prostate cancer, 340; folate (folic acid) in, 339; heart health, 339–40; to lower cholesterol, 339–40; magnesium in, 339; omega-3 fats in, 339; phosphorus in, 339; polyphenols in, 339; for sleep disorders and insomnia, 340; vitamin B complex in, 339; vitamin E in, 339; Walnuts and Cucumber Gazpacho, 341
warts, 18; apples for, 18; bananas for, 36; papaya for, 223
wasabi, 171–75; for antiadhesion of blood, 173; as antibacterial, 172, 173; for breast cancer, 173; calcium in, 172; cancer prevention, 173; for colon cancer, 173; fibre in, 172; for food poisoning, 173; heart health, 173; for lung cancer, 173; magnesium in, 172; for melanoma, 173; potassium in, 172;Artichoke with Lemon Wasabi Sauce, 185; for stomach cancer, 173; for tooth decay, 173; for ulcers (H. pylori bacteria), 173; vitamin C in, 172;Wasabi Asian Noodles, 175
watermelon, 342–45; amino acids in, 343; beta-carotene in, 343; as a diuretic, 343; for itching, 343; lycopene in, 343; to reduce colorectal cancer risk, 343; to reduce prostate cancer risk, 343;Roasted Watermelon Salad, 344–45
weight loss: almonds for, 10; apples for, 18; beans for, 47; buckwheat for, 61; carob for, 71; eggs for, 128; figs for, 138; grapefruit for, 155; grapes for, 159; millet for, 194; oats for, 206; oranges for, 216; peanuts for, 234; pears for, 237; quinoa for, 270; raspberries for, 274; romaine lettuce for, 281; strawberries for, 314; tea for, 325–26; wheat for, 347; whey for, 350
wheat, 345–48; antioxidants in, 346; cancer prevention, 347; for diabetes, 347; heart health, 347;Ina’s Whole Wheat Oatmeal Pancakes, 207; for longevity, 346; to lower cholesterol, 347; for menopausal symptoms, 346; to prevent colorectal cancer, 347; to prevent endometrial cancers, 347; to prevent gastric cancers, 347; for rheumatoid arthritis, 347; Summer Garden Couscous Salad, 348; for toothaches, 346; for weight loss, 347
whey, 349–52; amino acids in, 349, 350; bone health, 350; cancer prevention, 350; for cognitive function, 350; dairy allergy and, 349; for human immunodeficiency virus (HIV), 351; for hypertension, 350; immune system enhancement, 350, 351;My Daughters’ Whey Protein Smoothie, 351–52; phytochemicals in, 349, 350; as protein source, 349, 350; for weight loss, 350
whole grains. See specific grains
wound-healing: bromelain for, 250; honey for, 169; onions for, 212; papaya for, 223
yeast infection: cloves for, 103; yogurt for, 353
yogurt, 352–56; for arthritis, 353; Breakfast Pudding, 258–59; calcium in, 353;Chow Yogurt Granola Berry Parfait, 353–54; to fight colon cancer, 354; for gut health, 354; heart health, 354; to lower cholesterol, 354; probiotics in, 353; for yeast infection, 353
zeaxanthin: in eggs, 127, 128; in goji berries, 151; in kiwi, 180; in millet, 193; in oregano, 219; in papaya, 223; in romaine lettuce, 281; in spinach, 310, 311; in Swiss chard, 84
zinc: in barley, 40; in chocolate, 91; in millet, 193; in oats, 205; in quinoa, 270; in rye, 287; in salmon, 291