Produce Power Matchup
Hippocrates once said,“Let food be thy medicine …” Perhaps he was thinking about all the plant foods that have disease fighting and health promoting capabilities. Do you know what some of the more popular ones are and the words associated with them? See if you can match up the definition on the left with its term on the right. After you ace this puzzle, head on over to the produce section of the grocery store and plan your meals around seasonal favorites.1. A large group of plant substances that may help to prevent cancer and heart disease.2. Substances that latch on to free radicals and render them harmless. These are found in abundance in most fruits and vegetables.3. Sometimes called a spud, this vegetable contains phenols and vitamin C which act as antioxidants.4. This bulb is related to the onion. It is used for its delicious flavor and contains allicin which has been shown to lower cholesterol and blood pressure and it may help prevent cancer.5. This popular green vegetable looks like a tree and contains multiple cancer-fighting properties. It is also rich in phytochemicals which appear to offer protection against certain cancers and heart disease.6. These small fruits come in red, blue and purple. They contain components which may help prevent cancer and heart disease.7. Popeye’s favorite - this leafy green vegetable contains lutein, a carotenoid that protects the eye.8. Used to make red sauce for spaghetti, this vegetable contains lycopene, a phytochemical that may help prevent prostate cancer.9. This vegetable will make you cry when you cut it. It contains allyl sulfides or phytochemicals which help fight cancer.10. This beverage is delicious hot or iced and contains antioxidants.11. These tiny “cabbages” are in the cruciferous family and contain many phytochemicals.12. This orange root, eaten by Bugs Bunny, is colored by beta-carotene and makes a great raw snack.13. This herb goes well on poultry, fish and veggies and has a pine essence. It contains oils which may inhibit the growth of cancer and has antibacterial properties.14. Used to make wine or eaten fresh as a snack, these fruits of the vine contain resveratrol, a phytochemical, that may help prevent cancer.____ Onions____ Broccoli____ Potato____ Berries____ Spinach____ Garlic____ Rosemary____ Phytochemicals____ Tomatoes____ Tea____ Carrots____ Grapes____ Antioxidants____ Brussels sproutsBy Leslie Fink, MS, RD.Answers: 1. phytochemicals, 2. antioxidants, 3. potato, 4. garlic, 5. broccoli,6. berries, 7. spinach, 8. tomatoes,9. onions, 10. tea, 11. Brussels sprouts, 12. carrots, 13. rosemary, 14. grapes.Garden Rice SaladA delicious salad that can be an entree or side salad.3 cups cooked brown rice (speed tip: use instant brown rice)1 cup quartered cucumber slices1 can (15 oz.) black beans, drained, rinsed2 ripe tomatoes, cored and cubed1/2 cup chopped red onion2 Tbsp chopped fresh parsley1 Tbsp olive oil, 3 Tbsp flavored vinegar4 cups ready-to-serve lettuceToss all ingredients, except the lettuce, together in a large mixing bowl. Line 4 plates with lettuce and serve the rice salad on top.Serves 4. Each 2 cup serving: 290 calories, 5 g fat, <1 g sat. fat, 0 mg cholesterol, 270 mg sodium, 52 g carbohydrate, 8 g fiber, 9 g protein. DE: 2 veg, 1 bread.
