Foods to improve memory, lower blood pressure, help Immune system

coffee- The antioxidants in coffee can protect against cell damage and reduce your risk of diabetes, heart disease and stroke

salmon ( wild type)- omega 3 fats fight against aging and lower inflammation in autoimmune diseases and enhance heart health

avocados- glutathione-an antioxidant that improves the function of your hormones

olives and olive oil- lower blood pressure and cholesterol due to their unsaturated fats

walnuts – have twice the amount of antioxidants as any other nut and contain high levels of vitamin E and omega 3 fats which enhance heart health.

green tea- catechins-an antioxidant that protects cells and may reduce the risk of cancers like stomach and esophagus.

sweet potatoes- b6 and potassium protect the immune system, lower blood pressure. The skins are high in fiber

dark chocolate-flavinoids-decrease blood cholesterol and blood pressure, heart attack and stroke risk

Asparagus-potassium and B12, for cell repair and maintenance. B12 can boost hearing

Garlic-sulfur compounds-when crushed releases allicin which wards off heart attacks and strokes

blueberries-antioxidants that help stave off memory loss

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The healthy vegetarian

Healthy Eating for Vegetarians

 

Include beans and peas, nuts and soy as protein sources.

Lacto-ovo vegetarians get protein from eggs and dairy

Dairy is an excellent source of calcium; other sources include calcium fortified soy milk, tofu with calcium sulfate, calcium fortified cereals, and orange juice.

Pasta marinara, veggie pizza, vegetable lasagna, tofu vegetable stir-fry and bean burritos are good vegetarian choices

For BBQs try veggie or soy burgers, soy hot dogs, marinated tofu and fruit and vegetable kabobs.  Grilled veggies are great too

The high nutrient content of beans and peas makes them a must for everyone. Enjoy a vegetarian chili, three bean salad, or split pea soup.  Make a hummus filled pita sandwich

For breakfast try soy based sausage patties,

For dinner try bean burgers or falafel balls or patties (chickpeas)

Nuts make great snacks. Almonds, walnuts or pecans instead of cheese or meat to a green salad.

Get your B12 from fortified cereals or soy products  or consider a B12 supplement

Dr Fried’s Blueberry Banana Walnut Bread

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Dr Fried's Blueberry Banana Walnut Bread

cooking spray
2/3 cup oatmeal flour
1 cup whole wheat flour
1/2 tsp baking soda
1/2 tsp ground cinnamon
1/2 tsp salt
6 ounces blueberries- mashed
3 tbsp canola oil
1 ounce shelled walnuts
1/2 cup of eggs
3 ripe bananas mashed and peeled
Preheat oven to 350 and coat a 9×5″ loaf pan with cooking spray.Combine 1 cup whole wheat flour, 2/3 cup oat flour, 1/2 tsp baking soda, 1/2 tsp cinnamon and 1/2 tsp salt. Set aside,
In a large bowl beat 3 tbp canola oil 1/2 cup of eggs and 3 ripe mashed bananas ( peeled). Stir in flour mixture, add 1 ounce of shelled walnuts, and 5-6 ounces of fresh blueberries that have been mashed. Pour batter in the prepared loaf pan, bake until brown (45 min to 1 hour). Place on rack to cool for about 10 minutes.