Functional Foods & Phytochemicals

Casey Warner

What Are Functional Foods & Phytochemicals?

Functional foods- They provide a specific health benefits beyond their natural nutritional value

Phytochemicals- Substances found in plants that may fight disease or cause other health benefits

Health Benefits of Consuming Phytochemicals

A diet rich in fruits, vegetables, legumes, and grains reduces the risk of cancer, heart disease, and other illnesses.

Cauliflower-Potato Bake

1 medium yellow or white potato, peeled

and cut into bite-size pieces
1 medium red pepper, seeded and chopped
2 cups cauliflower florets, cut into bite-size pieces
1 Tbsp. extra virgin olive oil
1/2 tsp. garlic granules or powder
1/4 tsp. onion granules or powder
Salt and freshly ground black pepper, to taste
2 Tbsp. skim or reduced-fat (2%) milk
1/4 cup Parmesan cheese
2 Tbsp. minced fresh Italian parsley for garnish

Preheat oven to 400 degrees. Spray a 9-inch baking dish with canola or olive oil cooking spray and set aside. In medium bowl, toss potato, red pepper and cauliflower with oil and garlic and onion granules. Add salt and pepper to taste. Transfer vegetables to prepared baking dish. Drizzle milk evenly over top. Sprinkle with cheese. Cover tightly with foil and bake for 30-40 minutes, or until vegetables are tender.

If desired, brown cheese by placing dish under broiler for 30 seconds, watching carefully. Garnish with parsley and serve hot as side dish.

- See more at:

Super Soy Shake


  • 2 1/2 oz. soft or silken tofu (1/6 of a 1 lb. block)
  • 3/4 cup of soy milk (calcium fortified)
  • 1 large carrot or 6 - 8 baby carrots
  • 3/4 cup of orange juice
  • 3/4 cup fresh or frozen fruit
  • 1 tablespoon of wheat bran
  • 1 tablespoon of wheat germ
  • 1 tablespoon of ground or whole flax seed

Mix together in a blender for 1-2 minutes, then drink and enjoy! Makes ~ 3 cups.