Healing Foods Part 2

July 27, 2011

In the last article on healing foods I talked about foods we can consume that combat heart disease, cancer and arthritis. Today I will address type 2 diabetes, asthma and allergies, and vision problems. Remember, continue to choose whole foods over processed foods, eat plenty of fruits and vegetables, choose low fat dairy products, choose lean proteins, include nuts, seeds and legumes, limit sugar and refined carbohydrates.

Type 2 Diabetes
-barley-whole grains to boost body’s ability to turn blood sugar into fuel and it also contains beta-glucan to guard against insulin resistance; 6 servings of whole grain per day
-carotenoid-rich fruits and veggies-tomatoes, mangoes, sweet potatoes, spinach and cantaloupe to decrease inflammation and encourage efficient use of insulin
-legumes - beans and lentils - like whole grains they help regulate glucose levels

Asthma and Allergies
-omega-3 rich foods-fatty fish, ground flaxseed, walnuts-to reduce inflammation and improve lung function
-apples and vitamin-C rich fruits- apples elevate your levels of quercetin, an antioxidant that alters the immune response to allergic triggers

Vision Problems
-leafy greens-kale, bok choy and spinach contain two carotenoids that form the yellow pigment in the macula; at least one serving per day
-fish-again the omega-3s to reduce macular degeneration risk; 5-6 servings per week

Try this salad to squeeze in as many of these foods as you can!!!

Blueberry-Walnut Wild Rice Salad
Serves 4 Recipe adapted from Washington Post
Fresh berries, herbs and orange juice are recommended here. This salad may be made up to 2 hours in advance. To boost your omega-3s substitute fish for the chicken and try barley instead of the rice.

Salad: 1/2 cup (4 ounces) coarsely chopped walnuts 1 pint (2 cups) blueberries, washed and drained, stems removed 1/4 teaspoon sugar 1/2 teaspoon chopped tarragon 2 cups wild rice, cooked and cooled 3/4 cup (6 ounces) cooked turkey breast (or chicken breast), cut into strips or chunks 1 head leafy lettuce 1 orange, peeled, seeded and cut into segments Dressing: 1/2 cup orange juice 2 tablespoons champagne vinegar or white wine vinegar 1 tablespoon chopped flat-leaf parsley 2 teaspoons chopped thyme 1 tablespoon walnut oil (optional) 

Instructions

1. For the salad: Preheat the oven to 350F.
2. Place walnuts on a rimmed baking sheet and bake for 5 to 7 minutes, until lightly toasted. Set aside to cool.
3. In a large bowl, combine the blueberries, sugar, tarragon and salt and pepper to taste, and stir to combine. Let stand 15 minutes. Add the rice, chicken or turkey and the toasted walnuts.
4. For the salad dressing: In a small bowl, whisk together the orange juice, vinegar, parsley, thyme and the walnut oil, if desired. Pour over the blueberry-rice mixture and toss to combine. Adjust seasonings.
5. To serve, divide the lettuce and orange segments among individual plates. Top each with some of the blueberry salad mixture. Serve at room temperature.