flax

Flaxseed meal Good things come in small packages.

That’s especially so with these small brown seeds. Grind the seeds into your food in order to obtain their assorted nutritional perks.

If bowel irregularity is a problem, sprinkle the meal on cereal, yogurt, soup or salads (work your way up to 3 tablespoons/45 ml a day).

Its soluble fibre is a boon for lowering blood cholesterol and regulates blood sugar.

The oil contained is of the omega-3 fatty acid variety. And, last but not least, compounds known as lignans may protect against breast, prostate and colon cancers.

greens

Spinach (and other dark leafy greens)

These superstar greens contain a wealth of disease-preventing compounds.

Besides fibre and antioxidant vitamins E and C, they supply folate, a B vitamin that lowers the blood levels of an artery-damaging protein called homocysteine.

Folate is also linked to protection against colon and breast cancers.

And the colour in these vegetables, provided by the pigment lutein, doesn’t just add visual appeal. Lutein-rich foods may defend against colon cancer and macular degeneration, the leading cause of blindness in the elderly.

Research shows that spinach helps guard against age-related declines in cognitive function. Add greens to your diet every day.

fish

Salmon (and other cold-water fish)Just brain food? Hardly.

Fish with its omega-3 fatty acids plays an influential role in preventing and treating a wide range of diseases.

For example, omega-3 fatty acids can decrease the levels of artery-damaging triglycerides and lower blood pressure readings.

Add to the mix their ability to lower the rate of blood clotting, which reduces the risk of a heart attack or stroke.

And if a heart attack does occur, fish eaters are less likely to die from an irregular heart rhythm that may follow the heart attack.

Anti-inflammation effectResearchers are also investigating the anti-inflammatory effects of these fatty acids on arthritis, autoimmune disorders and inflammatory bowel diseases, as well as possible protection against Alzheimer’s disease and a number of cancers, including prostate and breast.

So reel in some fish, even canned varieties, at least three times a week.

healthy foods

Variety is the spice of life, especially when it comes to food.

Eating a wide range of selections from all four food groups is a way to ensure top-notch nutrition.
For the 50-plus set, certain foods supply the essentials for maintaining good health and also provide an arsenal of compounds to fight disease.

Over the next few days we will list 10 super foods to add to your grocery list.

If you’re taking certain medications, such as blood thinners, check with your physician before making significant changes to your diet.

soup

Step Three:

Puree the slightly cooled mixture in a blender.

Or puree just half, leaving the remainder chunky.

You might be surprised that a soup's "feel" as it rolls over your tongue strongly influences its appeal.
Some people like smooth soups; others prefer a more substantial texture.

The process of pureeing releases both starch and fibers, which thicken the soup.

With starchy vegetables, pureeing breaks down cell walls so their starchy contents spill through the broth.

In vegetables such as broccoli, the cellulose that once held the stalk stiff is now transformed into minute fibers, which also add to the thickness of the soup.

Now that the vegetables have done their job, the final touches are up to you.

A little freshly ground pepper? A touch of wine or sherry? A dollop of yogurt or crème fraîche?
Any month is a good time to practice on soups.
Try thickening with purees, improvising with ingredients and seasonings, and experimenting with various textures.

À la soupe! Anne and Sue

soup

Step Two:

Peel the vegetables (butternut squash peels easily) and cut the flesh into cubes.

This step increases the surface area of the vegetable exposed to both heat and liquid, resulting in a shorter cooking time and a faster transference of flavors into the liquids.

Now combine the sautéed onions or other aromatics with the cut vegetables and chicken or vegetable stock (or with squash try fresh apple juice). Use roughly 2 cups (500 ml) liquid to 4 cups (1 l) of chopped vegetables.

If you are featuring just one vegetable and it isn't particularly starchy—broccoli, for instance—add a small, thinly sliced potato or a 1/2 cup (125 ml) of rice.

You won't notice either in the finished soup, but each swells during cooking and works well as a thickener. Simmer gently until the vegetables are tender.