Phytochemicals

Information and health benefits!

Health Benefits

While phytochemicals aren't necessary for life they have many health benefits. Beta-carotene helps the body make vitamin A when it's needed. Lycopene, anthocyanins, resveratrol, allyl sulfides, indoles, and saponins all help reduce the risk of certain cancers. Allyl sulfides and saponins also help lower blood pressure and cholesterol. Lutein helps protect against blindness caused by aging and other issues. While lycopene and resveratol both help your heart health.
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MyPlate

MyPlate is a nutritional system that is used by many schools to help kids get and understand proper nutrition. MyPlate shows how a healthy plate should look for each meal. It helps you understand the amount of each food group you should be getting.

You can use MyPlate to be healthier because it will help you get the proper amount of each food group. Especially the food groups you may be lacking, like fruits and vegetables.

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Berry Fruit Salad Recipe


INGRIDIENTS:

1 cup fresh strawberries, sliced

1 cup fresh blueberries

1 cup fresh blackberries

1 cup fresh raspberries

1 tsp. white sugar

  • Prep

    10 m
  • Ready In

    10 m
  1. Mix strawberries, blueberries, blackberries, and raspberries together in a bowl. Sprinkle with sugar.
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Roasted Vegetables Recipe

Ingridients:

  • 1 small butternut squash, cubed
  • 2 red bell peppers, seeded and diced
  • 1 sweet potato, peeled and cubed
  • 3 Yukon Gold potatoes, cubed
  • 1 red onion, quartered
  • 1 tablespoon chopped fresh thyme
  • 2 tablespoons chopped fresh rosemary
  • 1/4 cup olive oil
  • 2 tablespoons balsamic vinegar
  • salt and freshly ground black pepper
  • Add all ingredients to list


Directions

  • Prep

    15 m
  • Cook

    40 m
  • Ready In

    55 m
  1. Preheat oven to 475 degrees F (245 degrees C).
  2. In a large bowl, combine the squash, red bell peppers, sweet potato, and Yukon Gold potatoes. Separate the red onion quarters into pieces, and add them to the mixture.
  3. In a small bowl, stir together thyme, rosemary, olive oil, vinegar, salt, and pepper. Toss with vegetables until they are coated. Spread evenly on a large roasting pan.
  4. Roast for 35 to 40 minutes in the preheated oven, stirring every 10 minutes, or until vegetables are cooked through and browned.
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Lasagna Recipe

Ingridients:

  • 1 pound sweet Italian sausage
  • 3/4 pound lean ground beef
  • 1/2 cup minced onion
  • 2 cloves garlic, crushed
  • 1 (28 ounce) can crushed tomatoes
  • 2 (6 ounce) cans tomato paste
  • 2 (6.5 ounce) cans canned tomato sauce
  • 1/2 cup water
  • 2 tablespoons white sugar
  • 1 1/2 teaspoons dried basil leaves
  • 1/2 teaspoon fennel seeds
  • 1 teaspoon Italian seasoning
  • 1 tablespoon salt
  • 1/4 teaspoon ground black pepper
  • 4 tablespoons chopped fresh parsley
  • 12 lasagna noodles
  • 16 ounces ricotta cheese
  • 1 egg
  • 1/2 teaspoon salt
  • 3/4 pound mozzarella cheese, sliced
  • 3/4 cup grated Parmesan cheese
  • Add all ingredients to list

Directions

  • Prep

    30 m
  • Cook

    2 h 30 m
  • Ready In

    3 h 15 m
  1. In a Dutch oven, cook sausage, ground beef, onion, and garlic over medium heat until well browned. Stir in crushed tomatoes, tomato paste, tomato sauce, and water. Season with sugar, basil, fennel seeds, Italian seasoning, 1 tablespoon salt, pepper, and 2 tablespoons parsley. Simmer, covered, for about 1 1/2 hours, stirring occasionally.
  2. Bring a large pot of lightly salted water to a boil. Cook lasagna noodles in boiling water for 8 to 10 minutes. Drain noodles, and rinse with cold water. In a mixing bowl, combine ricotta cheese with egg, remaining parsley, and 1/2 teaspoon salt.
  3. Preheat oven to 375 degrees F (190 degrees C).
  4. To assemble, spread 1 1/2 cups of meat sauce in the bottom of a 9x13 inch baking dish. Arrange 6 noodles lengthwise over meat sauce. Spread with one half of the ricotta cheese mixture. Top with a third of mozzarella cheese slices. Spoon 1 1/2 cups meat sauce over mozzarella, and sprinkle with 1/4 cup Parmesan cheese. Repeat layers, and top with remaining mozzarella and Parmesan cheese. Cover with foil: to prevent sticking, either spray foil with cooking spray, or make sure the foil does not touch the cheese.
  5. Bake in preheated oven for 25 minutes. Remove foil, and bake an additional 25 minutes. Cool for 15 minutes before serving.



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