Phytochemicals/Functional Foods
Deven Wallace
Definition of Phytochemical's & Functional foods
Phytochemical's:
-Substances found in plants that may fight disease or cause other health benefits
Functional Foods:
-Provide a specific health benefit beyond their natural nutrional value
Functional foods:
- Protects against heart disease & cancer
- Slows down the aging process
- Strengthens the mental capacity & the immune system
Benefits of eating fruits and vegetables
- Protects against cancer
- Protects against heart disease
- Protects against age related blindness
- Protects against urinary tract infections
Examples of phytochemical's
Red: Tomato products
-Helps protect against cancer and heart disease
Yellow-Orange: Sweet Potatoes
-Helps protect against age related blindness
White/Tan/Brown: Garlic and Onions
-Helps protect against cancer and heart disease
Green: Cabbage and Broccoli
-Helps protect against cancer
Blue/Purple: Grapes and Cherries
-Helps protect against cancer and heart disease
Fruit Recipe:
- Bring orange juice, lemon juice, brown sugar, orange zest, and lemon zest to a boil in a saucepan over medium-high heat. Reduce heat to medium-low, and simmer until slightly thickened, about 5 minutes. Remove from heat, and stir in vanilla extract. Set aside to cool.
- Layer the fruit in a large, clear glass bowl in this order: pineapple, strawberries, kiwi fruit, bananas, oranges, grapes, and blueberries. Pour the cooled sauce over the fruit. Cover and refrigerate for 3 to 4 hours before serving.
- 2/3 cup fresh orange juice
- 1/3 cup fresh lemon juice
- 1/3 cup packed brown sugar
- 1/2 teaspoon grated orange zest
- 1/2 teaspoon grated lemon zest
- 1 teaspoon vanilla extract
- 2 cups cubed fresh pineapple
- 2 cups strawberries, hulled and sliced
- 1 cup seedless grapes
- 2 cups blueberries
- 3 bananas, sliced
- 2 oranges, peeled and sectioned
- 3 kiwi fruit, peeled and sliced
Vegetable Recipe:
- Preheat the oven to 400 degrees F (200 degrees C).
- In a large bowl, toss broccoli florets with the extra virgin olive oil, sea salt, pepper and garlic. Spread the broccoli out in an even layer on a baking sheet.
- Bake in the preheated oven until florets are tender enough to pierce the stems with a fork, 15 to 20 minutes. Remove and transfer to a serving platter. Squeeze lemon juice liberally over the broccoli before serving for a refreshing, tangy finish.
- 2 heads broccoli, separated into florets
- 2 teaspoons extra-virgin olive oil
- 1 teaspoon sea salt
- 1/2 teaspoon ground black pepper
- 1 clove garlic, minced
- 1/2 teaspoon lemon juice