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Mustard Chicken breast with roasted potato wedges served with fried sautéed tomatoes and Brussel sprouts garnished with fresh parsley.


Mustard is a multifaceted cruciferous vegetable that is of the same species to vegetables Brassica family example : bok choy, Brussel sprouts and kale.

Brossel Sprouts

Brussels sprouts are a member of the Brassicaceae family of vegetables and closely related to kale, cauliflower and mustard greens.


  • High in Nutrients
  • Rich in Antioxidants
  • May Help Protect Against Cancer
  • High in Fiber
  • Rich in Vitamin K
  • May Help Maintain Healthy Blood Sugar Levels
  • Contain ALA Omega-3 Fatty Acids
  • May Reduce Inflammation
  • High in Vitamin C
  • Easy to Add to Your Diet
  • Brussels sprouts are high in vitamin K, a nutrient important for blood clotting and bone metabolism.




Pan fried salmon steak cut served with leek sauce, rice pilaf (vegetables: carrot, string beans and corn) with pilaf rice and steamed broccoli and red peppers garnished with lemon wedges.



  • Like onions and garlic, leeks contain sulfur compounds such as allicin that fight dangerous free radicals in your body
  • Leeks contain kaempferol, a flavonol that may help fight cancer and lower your risk of chronic diseases including heart disease
  • Leeks contain notable quantities of antioxidants and vitamins A and K, along with healthy amounts of folic acid, niacin, riboflavin, magnesium and thiamin
  • Leeks likely share many of the same health-supportive properties of garlic and onions, including benefits for your heart and anti-cancer and anti-diabetes properties
  • Vitamin K for Blood and Bones
  • Lutein and Zeaxanthin Protect Your Vision
  • Prevent anemia
  • Strengthen bones
  • Protect against heart disease
  • Maintain healthy cholesterol levels

Anti-cancer properties

Leeks are a good source of allyl sulfides which have been shown to reduce the risk of developing certain cancers, particularly stomach, prostate, and colon cancer.

Fight infections

Leeks also act as an antiseptic agent, which help the body fight against infection. You may apply leek extract on a wound to prevent the infection.



Tomato basil chicken thighs served with red bean rice, sautéed carrots and green beans garnished with fresh basil.


Vitamins: Vitamin K, Iron, Calcium, Vitamin A.*

* Basil is either an excellent or very good source of all of these nutrients and vitamins. There are many other nutrients, minerals and vitamins present in basil that are not listed here such as omega-3 fatty acid and vitamin C.


DNA Protection: Basil leaves come complete with an array of antioxidants and other wonderful phytonutrients. Some of these phytonutrients, orientin and vicenin, which are in the flavonoid family, have been found to “protect cell structures as well as chromosomes from radiation and oxygen-based damage.” – whfoods

Anti Bacterial Properties: The antibacterial nature of basil is linked to its volatile oils (essential oils) such as: estragole, linalool, cineole, eugenol, sabinene, myrcene, and limonene. “Essential oil of basil, obtained from its leaves, has demonstrated the ability to inhibit several species of pathogenic bacteria that have become resistant to commonly used antibiotic drugs.” – whfoods

Anti-Inflammatory Effects: Eugenol (one of basil’s volatile oils) can also help block the enzyme cyclooxygenase (COX) in the body. This is important because COX is the same enzyme as the anti-inflammatory medicines like aspirin and ibuprofen are formulated to help block, making basil a natural anti-inflammatory.

Cardiovascular Health: Basil cocontains vitamin A (through beta-carotene), magnesium, and many other nutrients that can help protect cell walls from free radical damage (in the blood system and other body structures), improve blood flow and help stop cholesterol from oxidizing in the blood stream.



  • Prevent cancer
  • Improve vision
  • Prevent heart disease
  • Reduce stroke risk
  • Nourishes the skin
  • Anti-aging
  • Maintain dental health


Improves vision: There’s some truth in the old wisdom that carrots are good for your eyes. Carrots are rich in beta-carotene, which is converted into vitamin A in the liver. Vitamin A is transformed in the retina, to rhodopsin, a purple pigment necessary for night vision.

Beta-carotene has also been shown to protect against macular degeneration and senile cataracts. A study found that people who eat large amounts of beta-carotene had a 40 percent lower risk of macular degeneration than those who consumed little.

Helps prevent cancer: Studies have shown carrots reduce the risk of lung cancer, breast cancer and colon cancer. Falcarinol is a natural pesticide produced by the carrot that protects its roots from fungal diseases. Carrots are one of the only common sources of this compound. A study showed 1/3 lower cancer risk by carrot-eating rats.

 Slows down aging: The high level of beta-carotene in carrots acts as an antioxidant to cell damage done to the body through regular metabolism. It help slows down the aging of cells.

Promotes healthier skin: Vitamin A and antioxidants protect the skin from sun damage. Deficiencies of vitamin A cause dryness to the skin, hair and nails. Vitamin A prevents premature wrinkling, acne, dry skin, pigmentation, blemishes and uneven skin tone.

Promotes healthier skin (from the outside): Carrots are used as an inexpensive and very convenient facial mask. Just mix grated carrot with a bit of honey. See the full recipe here: carrot face mask.

Helps prevent infection: Carrots are known by herbalists to prevent infection. They can be used on cuts—shredded raw or boiled and mashed.

Prevents heart disease: Studies show that diets high in carotenoids are associated with a lower risk of heart disease. Carrots have not only beta-carotene but also alpha-carotene and lutein.The regular consumption of carrots also reduces cholesterol levels because the soluble fibers in carrots bind with bile acids.

Cleanses the body: Vitamin A assists the liver in flushing out the toxins from the body. It reduces the bile and fat in the liver. The fiber present in carrots helps clean out the colon and hasten waste movement.

Protects teeth and gums: It’s all in the crunch! Carrots clean your teeth and mouth. They scrape off plaque and food particles just like toothbrushes or toothpaste. The carrots stimulate the gums and generate a large amount of saliva which, being alkaline, balances the bacteria forming the cavity that form an acid. The minerals in carrots prevent tooth damage.

Prevents stroke: From all the above benefits it’s no surprise that in a Harvard University study, people who ate five or more carrots a week were less likely to suffer a stroke than those who ate only one carrot a month or less.

Red kidney beans

Red kidney beans are a good source of several vitamins and minerals, such as molybdenum, folate, iron, copper, manganese, potassium, vitamin K1 and phosphorus.


  • Lowers cholesterol
  • Good for diabetics
  • Improves memory
  • Boosts energy
  • Anti-oxidative properties
  • Powerhouse of proteins
  • Natural detoxifier
  • Prevents hypertension



Juicy beef sweet potato Shepherd pie severed with stir fry asparagus and carrots garnished with chopped red peppers and fresh parsley.

Sweet potato


Sweet potatoes are an excellent source of vitamin A (in the form of beta-carotene). They are also a very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus. Sweet potatoes may help maintain a healthy blood pressure and protect against cancer.

  •   The high fiber content of sweet potatoes helps prevent constipation.
  •   One medium baked sweet potato with skin contains just 103 calories.

Sweet potatoes are considered low on the glycemic index scale, and recent research suggests they may reduce episodes of low blood sugar and insulin resistance in people with diabetes.

Blood pressure

Maintaining a low sodium intake helps keep a healthy blood pressure. However, increasing potassium intake may be just as important. According to the National Health and Nutrition Examination Survey, fewer than 2 percent of American adults are meeting the daily 4,700-milligram (mg) recommendation for potassium. One medium sweet potato provides about 542 mg.

High potassium intake is linked to a 20 percent decrease in the risk of death from all causes.

CancerAccording to a study conducted by the Harvard School of Public Health's Department of Nutrition, among younger men, diets rich in beta-carotene may help protect against prostate cancer. Beta-carotene may also protect against colon cancer, according to a Japanese study.

Digestion and regularityBecause of its high fiber content, sweet potatoes help to prevent constipation and promote regularity for a healthy digestive tract.

FertilityFor women of childbearing age, consuming more iron of plant origin seems to promote fertility, according to Harvard Medical School's Harvard Health Publications. The vitamin A in sweet potatoes (consumed as beta-carotene then converted to vitamin A in the body) is also essential for hormone synthesis during pregnancy and lactation.

ImmunityPlant foods like sweet potatoes that are high in both vitamin C and beta-carotene offer an immunity boost from their powerful combination of nutrients.

InflammationCholine, present in sweet potatoes, is a very important and versatile nutrient; it helps with sleep, muscle movement, learning, and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat, and reduces chronic inflammation.

Vision: Vitamin A deficiency can damage vision; the cornea can become dry, leading to clouding of the front of the eye. It also prevents essential pigments from being produced. Correcting vitamin A deficiencies with foods high in beta-carotene can restore vision.

Also of note, the antioxidant vitamins C and E in sweet potatoes have been shown to support eye health and prevent degenerative damage.

Eating three or more servings of fruit per day has also been shown to decrease the risk and progression of age-related macular degeneration.



The health benefits of asparagus include good cardiovascular health, healthy pregnancy, improved fertility, relief from pre-menstrual syndrome, and an improved bone health. It helps to treat cancer, diabetes, hangover, cataract, rheumatism, tuberculosis, depression, neurodegenerative diseases, and convulsions. It reduces urinary tract infections and blood cholesterol. It is also good for digestion

Asparagus is a great source of vitamins, minerals, and essential proteins[2] It is rich in vitamin A, vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6, folate, vitamin C, vitamin E (alpha-tocopherol), and vitamin K (phylloquinone). [3]

The mineral treasures that are stored in it include iron, calcium, phosphorous, magnesium, manganese, zinc, selenium, and potassium

Asparagus is a great source of vitamins, minerals, and essential proteins[2] It is rich in vitamin A, vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6, folate, vitamin C, vitamin E (alpha-tocopherol), and vitamin K (phylloquinone). [3]

The mineral treasures that are stored in it include iron, calcium, phosphorous, magnesium, manganese, zinc, selenium, and potassium.



Spaghetti with sweet bell peppers, stir fry chicken breast in tomato bean sauce served with sautéed broccoli and cauliflower garnished with fresh parsley.



Sustained energy: Carbohydrates like pasta provide glucose, the crucial fuel for your brain and muscles. Pasta is an excellent source of complex carbohydrates, which provide a slow release of energy. Unlike simple sugars that offer a quick, yet fleeting boost of energy, pasta helps sustain energy.

Carbohydrates and Fiber: Pasta provides beneficial carbohydrates. A cup of white spaghetti contains 43 grams of total carbohydrates, while an equivalent serving of whole-wheat spaghetti offers 37 grams of total carbs. Carbs serve as a primary source of fuel for your body. Whole-wheat pasta also provides a considerable amount of dietary fiber, a particularly beneficial type of carbohydrate. Fiber helps fight chronic diseases -- including obesity and type 2 diabetes -- and promotes digestive health. A 1-cup serving of whole-wheat pasta contains 6.3 grams of dietary fiber, providing 17 percent of the recommended daily intake for men and 24 percent for women, set by the Institute of Medicine. White pasta is lower in fiber, at 2.5 grams per serving.

Selenium and Manganese

Folate and Carotenoids

In addition to contributing to a low BMI, pasta contains plenty of other healthy nutrients, including calcium, potassium, fiber, and folic acid.  It also has health benefits like a low glycemic index, low sodium, no cholesterol, and contributes to energy sustainment.  Each of these benefits helps to make pasta a healthy meal choice, so you shouldn’t hesitate when deciding whether or not to order that pasta dish.



  • Green: Green cauliflower is referred to as broccoflower. It can be found in a normal curd-shaped form as well as in a spiky variant called Romanesco broccoli.
  • Purple: The antioxidant group, anthocyanins, present in the purple cauliflower provides the color of this variety.
  • Orange: Orange cauliflower is highly nutritious and contains an immense amount of vitamin A, as compared to the white variety.

Lima beans

The Lima bean takes its name from the city of Lima, as Peru is one of the places thought to be the origin of this buttery bean, though many other historians think they may have originally come from Guatemala.

There are many varieties of lima beans and Spanish explorers found them throughout South America, Central America and the Caribbean. They brought them to Europe and Asia, while the Portuguese introduced them to Africa. As lima beans have a great tolerance for humid tropical weather they have become an important crop in parts of Africa and Asia. Lima beans were introduced to the United States in the 19th century with most production today in California.

Here are seven health benefits of lima beans.


Blood Sugar: The high level of soluble fiber in lima beans helps absorb water in the stomach to form a gel that decreases the metabolism rate of the bean’s carbohydrates, preventing blood sugar levels from rapidly spiking after a meal. The absorption-slowing protein lima beans are also so rich in contribute to this effect, making lima beans a good choice for people with diabetes, insulin resistance or hypoglycemia.

Sulfite Detoxification: Sulfites are a preservative typically added to prepared foods such as delicatessen salads and salad bars. Lima beans are rich in the mineral molybdenum, a key component of the enzyme sulfite oxidase, whose job is to detoxify sulfites. People who are allergic to sulfites sometimes experience rapid heartbeat, headache or disorientation if they ingest them. A cup of lima beans per day may prevent you from suffering these symptoms.

Digestive Tract Benefits: Studies have shown that the insoluble fiber in lima beans helps increase stool bulk and prevent constipation, and also helps prevent digestive disorders like irritable bowel syndrome. The fermentation of dietary fiber in the large intestine helps maintain the health and integrity of the colon by way of healthy populations of friendly bacteria. In addition to producing necessary short-chain fatty acids, these friendly bacteria play an important role in the immune system by preventing disease-causing bacteria from surviving in the intestinal tract. All fiber helps maintain bowel regularity by increasing the bulk of the feces and decreasing the time it takes fecal matter to get through the intestines. Bowel regularity is associated with a decreased risk for colon cancer.

Cardiovascular Benefits: Their high fiber content is the number one factor in the cholesterol-lowering power of beans. Fiber binds with the bile acids that are used to make cholesterol, and takes these acids with it when it exits the body.

Lima beans also contain significant amounts of folate and magnesium. Folate helps lower levels of an amino acid named homocysteine. Higher blood levels of homocysteine are linked to increased chances of heart attack, stroke, or peripheral vascular disease. The high content of magnesium found in lima beans may also contribute to a more healthy cardiovascular system. A healthy level of magnesium in the body helps veins and arteries relax, lessening resistance and improving the flow of blood, oxygen and nutrients throughout the body. Studies have also shown that just after a heart attack a deficiency of magnesium may be responsible for free radical injury to the heart.

Energy Booster: As well as being rich in slow-burning complex carbohydrates, lima beans can increase your energy by contributing to the body’s iron stores. Besides which, lima beans are a better source for iron than red meat, as they are low in calories and practically fat-free. Iron is a key component of hemoglobin, which moves oxygen from the lungs throughout the body, and is also necessary for energy production and metabolism. Menstruated or pregnant women have an even greater need for iron, as do anemics and adolescents.

The manganese in lima beans is an essential nutrient, needed for many enzymes important in energy production.

High in Protein: If you’d like to cut back a bit on your meat intake, lima beans make a great replacement source of protein. When combined with a whole grain, lima beans provide levels of protein on par with meat or dairy, without the high calories or the saturated fat.

Bone Strength: The manganese and calcium in lima beans combine forces to maintain strong bones, and along with other trace minerals may combat osteoporosis.


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