Issue link: https://blog.providence.org/i/1518206
ONE INGREDIENT, ONE RECIPE AT A TIME Improving your health by changing what you eat doesn't require a dramatic overhaul. It can happen a step at a time, by adding a new nutrient-rich ingredient to a favorite dish, incorporating a new recipe into your weekly rotation or choosing a few new items on your next grocery store trip. HERE ARE SOME IDEAS TO GET YOU STARTED. Chipotle Chicken & Veggie Soup Super filling and delicious, this dish's disease-preventing ingredients include: Bone broth (a collagen-rich anti-inflammatory that is great for gut and immune health); garlic (an immune-enhancing powerhouse); cumin (a potent anti-inflammatory); cilantro and oregano (packed with micronutrients that protect against oxidative stress); bell pepper and zucchini (good sources of C, B6 and potassium); black beans (adds fiber, iron, and minerals); and red onion (very high in antioxidants, including the anti-cancer flavonoid quercetin). Sliced avocado on top adds the health-protective benefits of vitamin E and omega-3s. Using pasture-raised chicken, rather than industrial-raised, increases the nutritional benefits, providing more vitamins and anti- inflammatory fatty acids, and far fewer pro-inflammatory omega-6 fatty acids. This soup is a wonderful example of the healthy proteins, fats and plant-based antioxidants that characterize the Mediterranean diet— and simply leaving out the beans makes it a low-carb and keto dish. Get the complete recipe at stjudewellnesscenter .org/recipes. Chocolate & Avocado Pudding Proving that desserts can be decadent and nutritious, this recipe uses heart- and brain- healthy ingredients including cacao powder (considered a superfood because of very high levels of flavanols and antioxidants); cinnamon (an anti-inflammatory); chia seeds (rich in omega-3 fatty acids and fiber); and date syrup, a low-glycemic sweetener that avoids the inflammatory effects of sugar. Meanwhile, avocados (which you can't taste) bring a concentrated source of healthy fats, fiber and other vitamins and minerals—such as vitamin E and magnesium—often lacking. Throw some cacao chips (at least 70% cacao to have nutritional value) and some blueberries (an antioxidant powerhouse) on top. Need chocolate earlier in the day? Try Baked Chocolate Oatmeal, which uses protein powder, cacao powder and bananas to transform the nutrient content of regular oatmeal into a blood-sugar-friendly, protein- filled, potassium-rich food. Find both these recipes—along with cooking demonstrations and valuable nutritional advice— at stjudewellnesscenter.org. Omega-3 fatty acids play a pretty central role in health and wellness, and while eating wild-caught fish a few times a week is the best source, adding a supplement is a good idea. The quality of fish oil supplements varies widely, so look for: • At least 1,000 mg total omega-3s per serving. The front label may claim "1,200 mg fish oil," but that refers to the amount of oil itself, not the omega-3 content. To determine omega-3s, read the back label and add up the DHA (look for 400 mg minimum) and EPA content. • Third-party tested for purity. Stay clear of supplements made from ethyl esters, which are cheaper and easier to manufacture but far less effective than the triglycerides found naturally in whole food sources. Once they're opened, keep them in the refrigerator to prevent oxidation. Before incorporating changes into your diet, it's important to have a conversation with your physician, who can provide tailored advice based on your medical history. Health Matters: Providence St. Jude Medical Center | 3