Healthy and soooo Delicious!

Avocados

Creamy, succulent avocados not only contain the best kind of fat (monounsaturated oleic acid) but also help your body block the absorption of bad fats (cholesterol). They're high in lutein, which aids eyesight, and in potassium and folate, which may reduce the risk of stroke and cardiovascular disease. And they're low in pesticides.

Recipe

avocado 1 (mashed)

sour cream 1 tbsp

sea salt

pepper

cherry tomatoes 5 (diced into small small pieces)

red onion 1/4 ( chopped thinly)

Dill and cilantro 

Serve it with corn chips or on the slice of whole grain toast 

Beets

The pigment betacyanin, which gives beets their distinctive hue, is just one of several disease-fighting phytonutrients found in this root vegetable. Beets are also a good source of folate, which guards against birth defects, colon cancer, and osteoporosis, and are high in fiber and beta-carotene.

Recipe

Roast the beets in the oven. After, peel the skin off

Slice the beets 1-1,5 cm thick

Garnish with goat cheese

Serve on a bread crostini with some honey  and chives over  

Sweet Potatoes

Whether orange or white, sweet potatoes contain phytonutrients that promote heart and eye health and boost immunity. They're flush with beta-carotene (thought to lower breast cancer risk) and vitamin A (which may reduce the effects of smoking)<-- this statement is kind of controversial because the studies have shown that Vitamin A can counteract with smoking causing possibility reverse reaction. 

Recipe of sweet potatoes pancakes to be adapted.

Cruciferous Vegetables

Cruciferous vegetables—cabbages, cauliflower, broccoli rabe—contain a powerful range of disease fighters. One particular hero, sulforaphane, may increase enzymes that lower the incidence colon and lung cancer. 

Dark, Leafy Greens

Dark, leafy greens such as spinach, kale, and swiss chard are an excellent source of iron (especially important for women), vitamin A, and lutein for eye health. Best of all, you know those omega-3s everyone's talking about? They reside in dark greens (including seaweed, which is why they're concentrated in fish).

Alliums

Alliums, the botanical family that includes leeks, onions, and garlic, share many remarkable traits. They can help lower blood pressure and cholesterol levels. Research suggests they inhibit the growth of prostate, stomach, and colon cancer cells. They also have antibiotic properties—so they can ward off germs as well as vampires.

buckwheat and quinoa

They are high in magnesium, B vitamins, fiber, and manganese; taste great—nutty, buttery, earthy. And that, in turn, may actually help you to not overeat—one study found that people feel fuller after eating buckwheat than after eating other grains.

Turmeric

Turmeric, used in holistic medicine as a digestive aid and wound healer, can also serve as an anti-inflammatory, so reach for the curry (turmeric is a primary ingredient) when nursing a toothache or a sprain.

Cinnamon

Cinnamon is the gold medalist of the spice rack, with one of the highest antioxidant levels of all herbs and spices. It also has a positive effect on blood glucose levels, so adding it to foods can keep you feeling steady and satiated.

Sesame Seeds

Tiny, tasty sesame seeds contain unique lignans (or plant compounds), including sesamin and sesamolin, which can help lower cholesterol. The seeds are a good source of calcium, phosphorous, and zinc—as well as copper, which research suggests may help maintain strong bones.

Recipe
Add sesame seeds in your salads, Greek yogurt with honey, toasted granola or porridge. 

Walnuts

Of all nuts, walnuts contain the most alpha-linolenic omega-3 fatty acids, which lower LDL (bad) cholesterol and may reduce inflammation in arteries. Walnuts are also a great source of antioxidants, vitamin E, selenium, and magnesium.

Green Tea

While all tea (black, white, and green) has protective antioxidants, green tea contains the most bang for your sip. It's full of a metabolism-boosting compound called EGCG, which prevents damage to the heart muscles. Green tea may also improve bone density, but avoid adding milk to your cuppa—it may reduce the body's absorption of the catechins.


Source: www.oprah.com/food