Cooked tomatoes are an amazing source of an antioxidant known as lycopene. This nutrient is one of those that actually become more available to your body as it's cooked. This is pretty cool because most nutrients tend to degrade as we cook them. Cooking tomatoes and then adding in a little healthy fat, like olive oil, increased the amount of lycopene we absorb by somewhere around 164%!
So why do we care about lycopene? We care because it's been shown to help reduce PSA levels (associated with prostate cancer) by about 20% after only three weeks of consuming a half cup of tomato sauce daily. That's amazing! It has also shown to stunt renal cell carcinoma too. Aside from being simply amazing for cancer, it also has incredible benefits for your skin, brain, eyes and can help neuropathy. I can go on and on about how wonderful this antioxidant is.
Do not try and simply take a pill for this one kids. What research shows us is lycopene supplements taken on their own may actually increase cancer rates by promoting oxidation within the body. Basically rusting from the inside out. There are many other compounds found in tomatoes that work in harmony with the lycopene that give it such a powerful effect. Synergy is a beautiful thing. So it boils down to eating real food. HUH.. who would have thunk?!
I made this on a Sunday as part of my weekly meal prep. It makes more than enough for one meal so I decided to put most of it into mason jars to freeze for weeks when I am just too busy. Be sure to leave a good few inches at the top of the jar so it doesn't crack the jar as it freezes. I've done that more times than I'd like to admit ;)
1 Tbs Olive oil
2 garlic cloves, minced
1 yellow onion, minced
2 celery stalks, diced
2 carrots, diced
2lbs grass fed beef
1/3 cup dry white wine
2 28oz cans no salt added crushed tomatoes
2 Bay leaves
2 tsp black pepper
1/2 tsp kosher salt
1/4 cup Parmesan cheese
1. In a large pot heat the olive oil. Add the garlic, onions, celery, and carrots and saute until softened, about 3-4 minutes.
2. Add the beef, breaking it up and stirring occasionally until completely browned.
3. Add the white wine and cook for 3 minutes, allowing it to reduce and concentrate the flavors.
4. Mix in the crushed tomatoes then add bay leaves, salt and pepper.
5. Bring up to a boil then cover and turn the heat down to low/medium-low. Allow to simmer on the stove for an hour to an hour and a half. Add the parmesan cheese and serve over your favorite whole grain noodles or zucchini noodles!
This can be made vegetarian by subbing in tempeh or black beans for the ground beef. The wine adds a wonderful flavor but can be left out if you want to avoid it. The result is still super yummy :)
Yields about 5 servings. 1 cup each
Calories 130, Fat 5g, Sat Fat 3g, sodium 250mg, Carbs 8g, Fiber 2g, Protein 12g
In my opinion eggs are just about the world's most perfect food. They are loaded with 13 essential vitamins and minerals known to promote health. One nutrient of note is something called choline. Choline is important for the processes in your body that support building DNA, exchanging signals in the brain and detoxification in your liver! Very cool stuff! Eggs are also an amazing source of zeaxanthin and Lutein, which are believed to reduce the risk of cataracts as well as macular degeneration. They contain vitamin D too! Vitamin D deficiency is very common and can be hard to find in foods. Aside from being little nutrient powerhouses they are also one of the most affordable sources of protein in the market these days and all while only containing 70 calories per egg. Winning.
I'm one of those people that like to prep as many of my meals on the weekends as possible so my Monday-Friday is as easy as possible. One thing I've started doing recently is baking them in muffin tins! As you can see from the picture, they come out in these perfect little rounds all ready to go.
These are super easy to make and all you need is a muffin pan. Take some non stick spray or olive oil and spray the inside of your muffin pan really well. Then crack an egg into each hole. Bake at 350 degrees for about 25 minute or until they are set. Allow to cool for a few minutes and pop them out! Viola! Eggs to go!
One egg will reheat in the microwave in about 20 seconds. I'm a fan of toasting an english muffin, putting on of these babies on it and taking it to go. I'm very guilty of eating in the car first thing in the morning. You can add a lot of different vegetables to yours to change it up and add even more nutrition into your morning. Try adding pepeprs, onions and spinach to yours before you bake them. Delish.
I don't care who you are, these recipes are for you! They're all jam packed with health promoting nutrients.. disease fighting superpowers and above all ... deliciousness!