EatInEatOut WINTER 2016 - Page 14

3. Cabbage Cabbage may be a secret weapon in helping prevent prostate cancer. In one study, men who ate 3 or more servings (1 cup raw or ½ cup cooked) of cruciferous vegetables such as cabbage, broccoli, Brussels sprouts and kale a week had a 41% lower risk of prostate cancer compared to men who ate less than 1 serving of these vegetables a week. Cabbage is an excellent source of folate and vitamin K. Folate plays a role in creating cells and is needed to prevent anemia. Vitamin K plays a role in wound healing, blood clotting, and bone health. Getting enough vitamin K may help reduce your risk of bone fractures. 4. Lentils Lentils are an excellent source of fibre and protein. They also contain resistant starch which is fermented by healthy bacteria in the colon and turned into short-chain fatty acids, which promote colon health and prevent colorectal cancer cells from growing and dividing. 5. Garlic Garlic may cut your risk of heart disease in several ways; it helps to lower cholesterol and triglycerides and contains sulfur compounds that may help reduce blood pressure. These compounds help to expand and relax blood vessels. 5 MUST-HAVE SMOOTHIE ADD-INS Are you in a smoothie rut, using the same ingredients over and over? Here are 5 exciting ways to take your smoothie up a notch! 1. Green Tea: You can brew your own green tea or use matcha powder in your smoothies. Did you know that 1 cup of tea made with matcha powder offers 10 times the amount of antioxidants as 1 cup of brewed green tea? Studies have shown that drinking green tea is linked with a reduced risk of colorectal cancer. The protective effect of green tea may be due to antioxidants called catechins. Catechins have been shown to prevent cancer from forming, or slow its growth. 2. Hemp Seeds: Hemp seeds are rich in protein and fibre along with heart-healthy omega-3 fats. They’re a Canadian superfood that gives your smoothies staying power, keeping you fuller longer. 3. Frozen Cranberries: Did you know cranberries are higher in antioxidants than blueberries? Antioxidants in cranberries have been shown to reduce the growth of several types of cancer and to cause cancer cells to self-destruct. 4. Chlorella: Chlorella is a blue-gre