By Dina Eliash Robinson

The aptly named California-grown variety of  “Wonderful” pomegranate has earned its super fruit moniker by holding within its dark, purple-red skin a bounty of disease-fighting and health-supporting compounds. What’s more, while other fruits only possess two of the three main polyphenols—tannins anthocyanins and allergic acid—the pomegranate is the only one that contains all three. It is also rich in vitamins A, C and E, as well as in folic acid, potassium and fiber.

Piled high on produce shelves, this exotic fruit—hailing from ancient Persia to Himalayan North India—appears throughout the West Coast in late November, where it is the first to herald the approaching winter festivities with its Christmas tree ornament looks.

Although the pomegranate’s healing qualities have been well known for millennia, they seem to have recently gained the kind of attention that is usually reserved for new, not “re-“ discoveries. In fact, a handful of those qualities have been lab-tested and found to be of such importance, that the crimson globe’s fame is approaching superstar levels as:

• a cancer-fighting food that contains three times more antioxidants than any other known fruit—especially effective in preventing prostate and breast cancers;

• an excellent protector of the cardiovascular system against heart disease, high blood pressure and (bad) LDL cholesterol;

• a powerful promoter of easy blood circulation—which helps prevent strokes and alleviate erectile dysfunction;

• an anti-diabetes and weight-loss aid—packing a mere 105 calories and small amount of healthy sugar in a medium size pomegranate;

• an anti-inflammatory fighter of colds and throat soreness;

• an immune system booster;

• a remedy for stomach pain, diarrhea and other related discomfort;

• a better reducer of dental plaque than fluoride (minus the latter chemical’s toxicity) and excellent prevention against gum disease; and

• an anti-aging, skin-smoothing powerhouse.

Enjoy!

By Catharine L. Kaufman — a.k.a. The Kitchen Shrink

Dear Foodies:

There are as many inspired solutions to problems that pop up in the performance of the culinary arts, as there are tricks to every trade. The following 10 food-related tips are just a fraction of discoveries made by women, men and even children who have spent time in the kitchen preparing—not merely re-heating or microwaving—meals.

I bet you have inherited or devised some of your own techniques. If so, we would most appreciate your sharing them with us by email to dina@freerangeclub.com, for posting on this site. Please indicate the name to which you wish your contribution to be credited.

(1) Tearless Onions: Putting your onion into the freezer for 5 – 10 minutes before chopping will make the process gentler on your tear ducts. Wearing protective glasses and rapping a cloth around your nose and mouth—bandit style—works, too, if you don’t mind scaring your kids and pets.

(2) Salt Overdose? If too much salt spilled into your soup or stew, a pealed raw potato added to the dish will soak up the extra sodium. Just make sure to remove and toss the potato when it’s cooked.

(3) Lemon Delight: To give baked fowl (chicken, duck, etc.) an extra kick, mix the juice of a lemon with your favorite combination of olive oil, herbs and spices in a bowl, coat the fowl parts well, place them into a well-oiled stainless steel or Pyrex baking pan and pour the rest of the dressing over them. Lemon makes chicken and other fowl more moist and flavorful.

(4) It’s a Gas! If you want your freshly bought fruits to ripen quicker, place a variety of them into a paper bag—before washing. Make sure the batch includes a few apples, since the ethylene gasses they emit, hasten the ripening process. This works especially well with semi-ripe avocados.

(5) Color Guard: To keep sliced fresh fruits (especially bananas, apples and pears) or vegetable crudités from becoming discolored by oxidation, spray them with lemon juice. Raw celery root salad will also maintain its creamy hue when given a quick splash with a milk and lemon mixture right after being sliced or shredded.

(6) Fruit For Ice: While whisky and “rocks” go well together, cocktails are best both cold and undiluted by ice—which, whether in cubes or shaved, melts into water. Substitute frozen grapes, berries, peach slices, pomegranate seeds or other fruits for the H2O ice and voilá! you’ll not only have a full-strength cocktail, but one sparkling with colorful fruit garnish—antioxidant- and vitamin-rich bling for the eyes.

(7) Easy Shelling: When fully cooked, lift hard-boiled eggs and plunge them into ice water to make peeling easy. For best results, remove the eggs before the ice melts completely and place them on a rack, with at least half an inch of space between them for faster cooling.

(8) Spear Secrets: Asparagus, when prepared well, is a healthy delicacy fit for discerning palates. So, be gentle and attentive as you cut off the woody end of each spear and, with a veggie peeler, carefully shave any coarser skin you might find on its lower stalk, working upward toward the tip. Its best to leave some stringier skin on, than to remove even a bit of this noble vegetable’s tender part.

(9) Fish Fat: Most fatty, medium and small size fish like salmon, herring and sardines are excellent sources of Omega 3 fatty acids, calcium, protein and other nutrients, while also containing fairly limited (and thus, it is hoped, less dangerous) amounts of merc ury—a toxic metal which is now, unfortunately, found in most marine life. Large fish—such as tuna—on the other hand, accumulate greater amounts of mercury, PCBs and other toxins by eating smaller prey. So here is a tip about reducing the damage: Since toxins tend to accumulate in the fatty tissues found under skin and other parts of the fish, it is best to cut and discard those before cooking, to help reduce exposure. Just remember that this advice is for large fish. Salmon fat and skin, as well as the fat, skin and bones of herring and sardines are where Omega 3, calcium and other nutrients are concentrated.

(10) Green Mold: While the yuck factor might tempt you to trash entire chunks of cheeses, let me assure you that it is quite safe to merely shave the moldy parts off—making sure that neither your hand, nor the knife carries even a speck of mold to the clean parts.

(Note: While in the past, my low tolerance for suspicious looking food had me in the habit of discarding nearly full containers of moldy yoghurt, sour cream and such soft cheeses as cottage and ricotta, I have been convinced by Dina, our Editor and super-researcher, that such waste of good food is quite unnecessary. She recommends removing all moldy areas from yoghurt and sour cream—sometimes even a tad more just to make sure what’s left is safe to eat—and cleaning the container thoroughly. When it comes to cottage and other soft cheeses, Dina actually scoops out and discards about a quarter- to a half-inch of the cheese from well below and including the moldy parts. With spoon and a clean napkin, she cleans the sides and lid of the container to prevent re-growth. As to the hard cheeses, Dina advises that, once scraped clean of mold, it should be wrapped tightly with plastic wrap and stored on the coldest—usually lowest—refrigerator shelf. She also marks rescued cheeses and dairy containers with the cleaning date and leaves them front and center on the coldest shelf of her fridge, as a reminder that they should be eaten as soon as possible.)

By Dina Eliash Robinson

Water—clean, uncontaminated and fit to drink—is the world’s most precious, and increasingly scarce commodity. As the planet heats up and its population grows, we’re in danger of running out of this resource, upon which depends the survival of our entire ecosystem. To prevent us from sliding into a bleak “Mad Max” world, we must become super-smart in water use and conservation.

With the following Smart Water Management Tips, the Free Range Club is kicking off a friendly competition of ideas and practices that could help improve the ways we treat, recycle and purify H2O in our households, industries and public utilities. Top three winners of this competition will be rewarded with copies of our own Kitchen Shrink’s (a.k.a. Catharine Kaufman) latest (and delightfully illustrated), children’s book, featured on this site: “Joleen – The Adventures of a Junkfood Queen.”

• Buy Only Produce You Plan to Use Soon:
(1) Fruits and vegetables depend on, and consist mostly of water. The faster they get from farm to stove, oven or fridge, the more of their nutritional value, flavors and textures will be available for our consumption.

(2) Plan your meals around the fresh produce you buy that day.

(3) Buy only what, and as much as you have time to clean, cook, prepare or store within the next 24-36 hours.

(4) Shop for fresh produce just before your frozen foods and perishable fresh meats, fish and other seafood. And don’t leave these in the car while you run other errands.

(5) Do NOT store fresh-from-the-store eggs before you wash them.

• Water-Miser Produce Cleaning:
(1) At home, put the bags of leafy vegetables in the fridge temporarily, so they won’t wilt while you wash the rest of the produce.

(2) Put any berries you bought on the top shelf of your fridge. Berries are the only produce that should not be pre-washed. When you want some, take out only the amounts you plan to eat right away; dunk them into a small bowl of water with a squirt of liquid Eucalyptus Pure Castile soap; gently swish them around with your fingers; pour it all into a small colander or sieve and rinse well under the faucet with a moderate spray (if you have the sprinkle setting on your faucet) of cold water. Berries are now ready to eat—on their own, or in cereals, yogurt, etc.

(3) For grapes and cherry tomatoes, fill the appropriate size bowl with cold water; add a generous squirt of liquid Eucalyptus Pure Castile soap; add grapes and cherry tomatoes; wash gently with your hands; transfer to another bowl with clean cold water and rinse well; repeat this, then put grapes and cherry tomatoes into a colander and rinse well again under cold water, using the sprinkle setting. Next, stand the colander on a rack or plate where the water can drain and let the produce drip and dry till morning. Dry remaining water by dabbing gently with dish- or paper towel; transfer grapes into one bowl, tomatoes into another and refrigerate, so you can just reach for a handful when you want it. They keep well for a week or more.

(4) Put all your fruits and non-leafy veggies that have skin (but NOT the berries, grapes or cherry tomatoes) into a clean sink. Fill it with enough cold water to cover them; turn off the faucet; add ¼ cup of liquid Eucalyptus Pure Castile soap; and using a clean sponge—preferably a Dobie pad—scrub separately each fruit and veggie, applying more pressure to those with tough skins (bananas, apples, oranges, avocadoes, potatoes, etc.) and less to delicate ones (tomatoes, zucchini, etc.).
Note: Be careful not to break their skins—but if you do, rinse those off right after scrubbing, dry with dish- or paper-towel, put them on a plate and store in the fridge, to be used before the rest.

(5) Next, let the water out of the sink and rinse well both sink and produce with a cold spray from the faucet. (Castile soap rinses off very easily, leaving the produce squeaky clean, with no soapy residue.)

Place the produce into an empty dish-rack or big colander to dry overnight. If it’s not completely dry by the morning, wipe with dish- or paper towel, store bananas in a paper-towel-lined basket or on a banana rack; leave unripe produce (avocadoes, oranges, etc.) in a colander or bowl, away from heat until ripe enough to be refrigerated; and store ready-to-eat fruit, tomatoes and salad veggies in your refrigerator’s produce drawer. This way they’ll keep for two or more weeks and are always ready to eat when you reach for them.

(6) Repeat the above process with the leafy veggies (lettuce, kale, chard, spinach, etc.), rinsing the leaves in small batches under the faucet if necessary. If you have a salad spinner, use it for your salad greens, then store them in clean plastic bags on the top (least cold) shelf of your refrigerator. Put leafy cooking veggies into a colander to let most of the water drip down—but make sure you cook them within an hour after they’re washed.

Advantages of above system are that it protects health and saves both water and time. It’s easy to check the following B & C. Health effects (A) take longer to show.
(A) Putting only clean produce into your refrigerator protects your and your family’s health from bacteria and, if any of the produce is not organic, from pesticide residues which can also transfer to other foods.
(B) It saves water. You may not realize it, but if you take an unwashed fruit out of the fridge, you’ll run more water to wash it than you would use on a batch of produce. Plus, people in a hurry do a poor job of washing whatever they grab out of the refrigerator on the fly.
(C) It takes much more time to wash individual produce items than taking care of this chore all at once.

A Point Worth Dwelling On: Far more valuable than diamonds and gold, H2O is the main component of living organisms—our bodies included—and thus the source of all nourishment and breathable air. More wars, economic stresses, political shenanigans and health crises have been triggered throughout history by the need to have, protect and control water than any other resource. Even wild animals that often go hungry to avoid danger, will brave it when thirsty by joining predators for a drink. The need for water is so well understood in the wild that predators and prey usually observe a truce while slacking their thirst at the same water hole.

Being smart about water also means to protect it from pollution and finding new technologies to remove agricultural, industrial and pharmaceutical toxins that continue to leach into our rivers, streams, oceans and groundwater. Any ideas?

Join the Smart Water Management Tips contest by e-mailing us your ideas at dina@freerangeclub.com

by Dina Eliash Robinson
Who knew that going from ‘farming’ to ‘agribusiness’ would end up poisoning consumers and polluting the environment? A perfect case of good intentions paving the road to… well, you know… Because while agricultural mass-production is the benign Force that makes farming more profitable,and foods more affordable–as well as plentiful enough to alleviate world hunger–Big agribusiness also keeps a foot on the Dark Side by playing fast and loose with consumer and environmental health.
Quantity vs. Quality — Ever since cultivation has become mechanized and the land fumigated within an inch of its life, more, bigger and prettier foods with longer shelf-lives are being produced. Quantity and good looks,however, have come at the expense of natural flavors and nutrients—much of them lost because of current food processing practices. No amount of sugar, salt, MSG or hot sauce could replace Mother Nature’s own seasoning. Nor could vitamins and supplements entirely make up for all the essential minerals and other elements lost in the over-chemicalized agricultural process.
Fortunately, organic foods contain both the flavors and nutrients that earlier generations took for granted.
Defensive Eating – The good news is that we are waking up to the damage done to our health and environment by pesticides, fungicides, chemical fertilizers, bioengineering, ionizing radiation technology, chemical preservatives, growth hormones, antibiotics and other garbage with which ‘conventionally’ produced foods are sprayed, fed and artificially bred.
We know about the cancer-causing chemicals and Bovine Growth Hormones. The former are coating most fruits and vegetables, while the latter are fed to livestock—along with antibiotics, the overuse of which breeds antibiotic-resistant ‘superbugs’ in both animals and humans. We know about the carcinogenic benzene and other ‘new’ chemicals known as ‘radiolytic’ products found in beef that has been irradiated (and intentionally mislabeled as ‘pasteurized’). We even know about the GM (genetically modified) rice engineered to produce human proteins found in breast milk and saliva. At blog-post time, this ‘Frankenstein Food’ is set to be approved for commercial production. To know more about food additives, go to: http://www.cfsan.fda.gov/~lrd/foodaddi.html
But back to the good news: Consumers are beginning to push back the toxic tide by making healthier choices—in short, eating ‘defensively.’ Their hunt for organics and careful scrutiny of food labels has triggered a media frenzy about healthy living. All this helps keep the food industry honest when listing ingredients, and pressures it to keep pace with the growing demand for safe and health-promoting foods and environment-friendly practices. As this trend continues, not only farmers but many others involved in the production, packaging and transportation of organic foods are eager to adopt the FDA’s strict and labor-intensive practices to qualify for its coveted “USDA – ORGANIC” certification label. For more information, go to: http://www.ams.usda.gov/nop/indexNet.htm
The latest fad among health-food fans and celebrity chefs of gourmet restaurants is to visit and shop at organic farms. Those, that is, who live or work within a reasonable distance of one. Many return—not only to buy fresh produce, eggs or cheese, but also for the thrill of finding exotic ingredients (along with recipes for their preparation); and to learn about the science and challenges of organic farming. Visitors notice that— in the absence of toxic crop-dusting, medicated livestock and the foul runoff they generate—the air is cleaner and the soil more fertile; that honeybees, ladybugs and other helpful insects are thriving; and in nearby waterways, healthy aquatic life is holding its own. For more information, go to: http://www.organicconsumers.org/
“Frankenstein” Grains – After sifting through data produced by both independent and industry scientists—including population test results—I have come to believe that organic grain products are safer to eat than genetically engineered “Frankenstein” creations. Not only are some people allergic to bio-grains, but there have been clear and public admissions by a number of scientists involved in their development, that we won’t know for decades whether or not these products are safe, or might cause health problems for consumers in the long run.
Determined to protect the health of their populations, most European and some Asian countries have barred all imports of bioengineered grains from the U.S. In fact, they have to contend with crowds of demonstrators on the rare occasions when some genetically altered product gets through their customs and is found near farms or markets. You might have heard of the uproar triggered by the so-called ‘golden rice,’ a Vitamin A-enhanced grain intended to compensate for some Third World diets lacking that nutrient.
Even American consumers fly off the handle when they think their food supply might be threatened by plants crossed with bacteria, viruses or other genetic material. Not long ago, headlines alerted us that a small amount of experimental rice that had not even reached the pre-FDA approval stage somehow got out of the lab and into circulation.
Organic farmers are the quickest responders to food alarms. They go into emergency mode the moment any GM grains are discovered near their fields.
An Antidote to Paranoia — Knowledge is power. The better informed you are, the more tools you have with which to protect your and your loved ones’ health. Only don’t get hooked into getting all your information from a single source, or even two—that’s dangerous. Read what many different sides are trumpeting about nutrition and food safety.
For example: Notice the glaring contradictions between the U.S. Food and Drug Administration’s “FDA / IFIC Brochure of January 1992” on “Food Additives” and the comprehensive report of food safety entitled “CSPI’s Guide to Food Additives,” posted on the web site of the Center for Science in the Public Interest http://www.cspinet.org/reports/chemcuisine.htm.
Read this and other material critically. Read between the lines, keep up with new discoveries and draw your own conclusions. Above all, use your commonsense, trust your instincts, and don’t become a fan(atic) of any camp. Adopt defensive eating habits—but since not everything can be foreseen or prevented, maintain a reasonable balance between risk and caution to avoid obsessing about either.
To put everything into perspective and let you sleep at night, it’s good to know that 100% organic foods have only existed until human beings figured out ways to increase their crop yields. Around 2500 B.C., for example, Sumerians used sulfur to control pests; while about 900 A.D., arsenic was found by Chinese farmers to be a more effective pesticide. In the 1700s, kerosene was tried, and 50 years ago, DDT became the miracle pesticide throughout the world. Fortunately, we are beginning to develop a better relationship with Mother Nature.
The rapidly growing demand for organic foods is benefiting farmers and the environment in the U.S., as well as in Chile and other countries that got the message and decided to board this profitable bandwagon by developing their own organic agri-business. Whole Foods Supermarkets, Trader Joe’s, Jimbo’s Naturally and proliferating local Farmers’ Markets are weaving a nutrition-blanket around the country. Even Starbucks is using its bean by offering organic coffee, and commercial chains such as Vons supermarkets, Costco, and Wal-Mart are also getting into the game. With this many players, the already small (if any) price differences between organic and conventionally produced foods are soon bound to disappear.
Until then, remember that protecting your health, and that of your family, also protects your and the nation’s pocketbook. Not only are healthcare expenses going through the roof, but loss of income due to illness punches a hole in everyone’s bank account.

By Catharine L. Kaufman (a.k.a. The Kitchen Shrink)

Edited by Dina Eliash Robinson

Every October, pink ribbons and shop window decorations herald its designation as Breast Cancer Awareness Month. Some people carry the reminder year-round—as did a hot hunk I recently noticed sporting a pink ribbon tattoo on his bulging bicep. He claimed it as a symbol of solidarity with his Mom who was battling the disease. Proliferation of pink-hued objects, unfortunately signals not only a growing membership in the breast cancer club, but the disease’s indiscriminate spread across ethnic, racial, age and economic groups. While Asian women are still more sparsely represented, and men hardly at all, this good news is offset by the ever-younger age of those being diagnosed.

We suspect pollution and the use of toxic chemicals in our foods to be the main culprits in the epidemic of all types of cancer, and worry that we have little or no control over our environment—no matter how conscientiously we recycle, save water, conserve energy and follow other green practices. But I’m here to tell you that this is not the time to throw in the towel or rely on a lucky roll of the dice by Fate.

Contrary to doomsayers, we do have some powerful self-protective weapons at our disposal and most of them consist of lifestyle choices we make—food selection and handling being the most effective. Ancient cultures relied on that for their health, even before old Hippocrates advised using food as medicine.

Being both the daughter of, and a survivor of breast cancer, I can say with the assurance of years of experience that a toxin-free, nutrition-rich diet can tip the balance in favor of good health. Other lifestyle choices—such as exercise, meditation, massage and/or chiropractic adjustments—also tend to strengthen the immune system, boost resistance and promote healing.

Years ago, when I traded a law practice for a career as a syndicated food columnist and healthy gourmet cooking teacher, little did I know that someday it would help me recover from, and stay free of breast cancer—as well as keep my family happy, healthy and well-fed.

So, while you arm yourself with tools provided by personal trainers, meditation gurus and other helpers, I’ll provide you with the edible components of your healthy lifestyle. I’ve put it in the form of an easy to follow primer of foods proven to be powerful factors in both cancer prevention and the expediting of post-treatment healing process. For optimum nutrition and protection from toxins, I highly recommend using organic products.

• Grapes—especially the red, purple and black varieties—come loaded with antioxidants called bioflavonoids that pack a powerful anti-cancer punch. Grape skin itself is a rich source of reservatrol, which blocks the production of certain enzymes known to stimulate the proliferation of cancer cells. The beneficial effects of these compounds might be gained by drinking small amounts of red wine. Although some studies warn that a daily intake of more than one glass of wine could actually increase the risk of breast cancer.

(* Note: Bioflavonoids—found in most fruits and vegetables that also contain Vit. C—are also known as Vitamin P, which when combined with Vit. C, help keep the thin walls of capillaries (small blood vessels) safe from tears and bleeding. This combo also has antioxidant, anti-viral & anti-inflammatory qualities; it curbs allergic histamine release and helps the body to absorb iron.)

• Cruciferous vegetables like broccoli, cauliflower, turnip greens, kale, Brussels sprouts, cabbage and the new super-nutritious BroccoSprouts contain indole-3-carbinol which has been found to fake out cancer cells by morphing estrogen into a more diluted, and thus harmless form.

• Carrots—Beta-Carotene Celebrities.  Follow Bugs Bunny’s example and make beta-carotene-packed foods part of your diet to lower your breast cancer risk.  Baby carrots—the tender, thin ones that still sport their leafy tops—contain the most easily absorbed form of this essential nutrient, which also keeps your eyesight sharp. Eat them raw as snacks or cut them into salads.  But whatever you do, please don’t confuse them with the bagged or boxed impostor stumps falsely labeled “baby carrots,” which are mere machine-whittled parts of tough old carrots. Don’t be fooled into buying them just because they’re handy or might look cute in a stew. They tend to be too expensive for cooking anyway—it’s best to use mature and un-mutilated carrots for your hot dishes.

• Garlic by any other name—such as “Stinky Rose”—is just as fabulous a shield against viruses, bacteria, inflammation, hypertension (it’s a natural blood-thinner), breast cancer cells and even the occasional vampire. 
Raw garlic is loaded with allicin, a potent sulfur compound with immune boosting properties.

• Fabulous Fungi include some mushroom varieties known for their disease-fighting qualities. Shiitake, maitake and reishi, for example, contain polysaccharides that have been shown to boost the immune system, as well as lectin—a protein that is said to keep cancer cells in check.

• Seafoods Rich in Omega-3 Fatty Acids are under stress from over-fishing at this time, but it’s worth looking or waiting for supplies of wild-caught cold-water fish (no bottom-feeders, please) at your supermarket’s fishmonger.  For optimum health benefits, nothing beats wild-caught salmon, sardines (with their Omega-3 and calcium-rich skin and bones intact, and preferably canned in pure olive oil!), herring (pickled in wine, not cream) and anchovies. Seaweed and other oceanic veggies are also treasure-troves of nutrients—such as beta-carotene, vitamin B-12 and the fatty acid chlorophylone, another defensive weapon against breast cancer.

• Seeds and Nuts are also Omega-3 powerhouses—and thus good substitutes for people who don’t care for fish. Flaxseed is known as an excellent Omega protector of healthy breasts, especially since it contains high levels of lignans and anti-inflammatory compounds. Same goes for nuts (go for almonds and walnuts) and seeds–especially pumpkin, sunflower and sesame seeds.

• Good Fats’ undisputed king is the smooth, delicious and heart-healthy olive oil, which is one of he main ingredients that keep breast cancer rates the lowest in the world among women following a Mediterranean diet. While grapeseed oil stands up better to high-heat cooking and baking than the more delicate olive oil, it is the latter that’s preferred by true gourmets in foods cooked at medium temperatures, as well as heatless on salads and as the dipping sauce for fresh bread, served in some Italian restaurants. Oils pressed from avocadoes, truffles and sesame seeds add not only exotic flavors to salads and other cold dishes, but many health benefits as well.

Canola oil is low in saturated fat, has a high proportion of monounsaturated fat and, since most of the toxic uric acid has been bred out of the rapeseed plant from which canola is derived, this oil is now considered a safe choice for cooking and baking by even the venerable Mayo Clinic.  While butter is saturated fat and no stranger to cholesterol, an occasional small dollop on toast or in food adds nutrient and flavor in exchange for negligible or no harm.

A loud alarm clangs, however, when it comes to the trans-fat monsters that still lurk, alas, in most commercially produced baked goods, as well as in processed and fried foods—thanks to the FDA’s loophole-weakened ‘ban.’ So for prevention, health maintenance and the healing process, my advice to everyone is to stay clear of partially or fully hydrogenated vegetable oils, margarines and other trans-fats.

• “Somewhere Over the Rainbow”—hummed under the breath or remembered from Oz—is an easy way to remind yourself to eat the colors of the rainbow. Red, yellow, green, purple and multicolored peppers, lycopene-rich tomatoes (even more effective when cooked), yams, squashes, spinach, blueberries, pomegranates, cherries and other fruits, berries and veggies contain powerful antioxidants that protect the body from harmful free radicals and toxins.

• Sunshine Is An Indispensable Life-Source with bone-building and health-protective qualities that in recent years have been overshadowed by warnings about its danger as a cause of epidermal damage ranging from skin cancer to liver spots, freckles and wrinkles. The resulting panic has had people lather up with sun-screening lotions, block rays with special clothes, hats and even gloves, or forsake daylight altogether, venturing out only after sunset like some spectral ghosts.

Supplementation with Vitamin D—and more recently, with Vitamin D3—combined with moderate skin exposure to sunlight, has had limited success in reversing, to some degree, osteoporosis and other ailments caused by sun-deprived living. But it’s not enough.

So amp up your immune system with such Vitamin D-rich foods as organic eggs, wild-caught mackerel, salmon, sardines, herring, kippers, roe, cod liver oil (if you can stomach it), organic butter and D3-fortified breakfast cereal. Oh yes, don’t forget to walk, bike or do other weight-bearing exercises to bring your bones up to healthy strength.

• Tea, the Oldest New Health Drink. Had we paid attention to the Chinese, Indians and Brits, it wouldn’t have taken us this long to find out how healthy this versatile beverage is. Although green tea is now the rage, with white tea a recent snobby divergence and twig tea an ancient favorite, the once ubiquitous black tea is gaining popularity now that it’s strong bona fides as a health-booster have been rediscovered.

While all teas (except for certain so called ‘herbal’ or ‘fruit’ infusions) contain antioxidants, the justly praised green tea is a source of polyphenol antioxidant, known as a potent foe of certain cardiovascular and neurodegenerative diseases. Polyphenol antioxidant is also found in such phytonutrient-rich foods as legumes, apples, berries, grapes, cantaloupes, broccoli, cabbage, parsley and onions. When grown organically, these legumes, veggies and fruits are as well equipped to fight a variety of cancers as the highly regarded green and other teas. Especially the organic varieties, which taste better and are free of agricultural and customs-sprayed chemicals.

Black teas are preferred for their high octane caffeine kick; green, white and twig teas provide a gentle pick-me-up that still lets you rest at night; and chamomile, along with several other soporific herbal beverages, are better than any sleeping pill at bedtime. Decaf tea varieties offer good flavors, full antioxidant protection, but minus stimulation. A splash of almond milk adds body and a richer taste to most teas. A teaspoon of honey transforms them into throat-soothing balm, which can be enhanced with lemon for an extra Vitamin C protection.

• The Two Faces of Soy. Nothing is more versatile and adaptable to low-cholesterol nutrition than tofu, a most nutritious product derived from the humble soybean. Edamame makes a fine appetizer for any meal, though I bet hardly anyone around the table would associate this delicious celadon-green legume with soy. Another great soy impostor is the smoky, meat-like tempeh products in some grocery stores, which, in the hands of a creative cook, could fool the most rabid enemy of any food labeled ‘healthy.’

Of course, I can only vouch for all this being healthy and nutritious fare when made of organic soybeans, not with the genetically modified (GMO) ‘Frankenstein” version. What’s more, even organic soy products have become highly controversial when connected to the issue of estrogen-affected cancers. Advocates claim that the isoflavinoids contained in soy work as an estrogen decoy to block the body’s stronger estrogens that stimulate cancer cells. Opponents whose research indicates that soy’s phyto or plant estrogen may actually feed the growth of cancer cells, advise patients to eliminate this legume completely from their diet.

Unfortunately, this is easier said than done. Mainly because, as a government subsidized crop (along with wheat and corn), more soy is grown than the market can absorb. The glut then motivates commodities traders to find new, profitable uses for soybeans. You’ll notice that almost all bottled salad dressings, mayonnaise, breads, cereals and other packaged foods contain soy oil—one of the few fabrications that can actually make even organic soy unhealthy. Soy flour and other products derived from this legume also show up in various foods—some not even flagged on labels, thanks to faulty food-labeling regulations—making it impossible for a large and increasingly vulnerable segment of the population (especially breast cancer survivors) to protect their health.

Four pieces of advice: Buyer beware; keep track of new research on the soy-cancer connection; don’t let the quest for zero soy deprive you of essential nutrients; and use commonsense in balancing benefits versus risk.

• Herbs and Spices lend more than flavor to foods. Take the Mighty Parsley—touted by the American Institute of Cancer Research as effective in protecting cells from cancer, due to its rich store of Vitamin C, iron and flavonoids. Turmeric, the Indian spice that lends its color to curry, not only intensifies the flavors of cooked foods, but its active ingredient, curcumin, helps prevent the joint inflammation that makes rheumatoid arthritis so painful and, according to Rutgers University researchers, may slow the spread of prostate cancer. Cinnamon puts the brakes on leukemia cancer cells, lowers bad cholesterol and blood sugar, among other benefits. Rosemary, sage, basil, red paprika and countless other health-guardians are waiting on your spice rack to help you stay healthy.

• Gangbuster Cancer-Fighting Foods. Cruciferous vegetables like broccoli and cabbage pack a mighty punch against the big-C. First as a preventive shield, second as an aggressive warrior, and third as a healing agent that helps rebuild cells damaged by drugs and radiation.

Arm your immune system with the following recipe—made even a better protector when teamed up with grilled wild-caught salmon and followed by a leisurely stroll in the sunshine. Bon appetit.

Brocslaw

(Use organics if at all possible. They taste better and save on doctor bills)

1 16-ounce bag of shredded broccoli or two heads of fresh chopped broccoli

1/2 small red pepper, diced

1/2 small yellow pepper, diced

1/2 small red onion, diced

2 scallions, thinly sliced

2 carrots, grated

1/4 cup of slivered almonds

2 cloves fresh garlic

6 cherry tomatoes or 6 black olives—for garnish

Dressing

1 cup of mayonnaise made with olive oil

2 tablespoons of apple cider vinegar

1 tablespoon of sesame oil

2 tablespoons of brown sugar

Pinch of wasabi powder—or cancer-fighting cayenne pepper

Salt (optional) and cayenne pepper to taste

In a large bowl, combine the veggies. In a separate bowl, whisk the dressing ingredients. Toss with the slaw until evenly distributed. For decoration, top with the almond slivers and either the cherry tomatoes or olives—or both.

E-mail your questions and/or comments to me at kitchenshrink@san.rr.com, or to our blog editor at dina@freerangeclub.com.

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