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Eat your Garlic and Veggies

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DNA

DNA (Photo credit: Allen Gathman)

Dr Greger is back with information on garlic. Meat causes our DNA to loosen up and spray out like a comet. This is the effect of a carcinogens. The DNA in this tail area gets “broke off”.  With garlic present the damage is still there but much less. In fact many plant-based foods have flavonoids which also lessen this damage. Cancer patients have this all over their bodies not just in the area of cancer. after eating foods with flavonoids they had much less damage. Eat your veggies!

Healthy Egg Salad Look Alike

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I tried this wonderful egg salad substitute from Physicians Committee for Responsible Medicine (PCRM):

This sandwich has the flavor and appearance of egg salad without the saturated fat and cholesterol.

Ingredients

Makes 6 sandwiches

1/2 pound firm low-fat silken tofu (about 1 cup)
1 green onion, finely chopped, including green top
2 tablespoons pickle relish (I used celery instead)
2 tablespoons tofu mayo or other non-dairy and egg-free mayonnaise substitute
2 teaspoons stone-ground mustard
2 teaspoons reduced-sodium soy sauce
1/4 teaspoon ground cumin
1/4 teaspoon turmeric
1/4 teaspoon garlic powder
12 slices whole-grain bread
6 lettuce leaves
6 tomato slices

Directions

Mash tofu, leaving some chunks (until consistency of egg salad). Add green onion, pickle relish, Tofu Mayo or other dairy- and egg-free mayonnaise substitute, mustard, soy sauce, cumin, turmeric, and garlic powder. Mix well.

Spread on whole-grain bread and garnish with lettuce and tomato slices.

You can also add olives, tomatoes, carrots, etc.

Per serving (1 sandwich): 172 calories; 3 g fat; 0.6 g saturated fat; 15.6% calories from fat; 0 mg cholesterol; 8.7 g protein; 30.3 g carbohydrates; 4.4 g fiber; 486 mg sodium; 64 mg calcium; 2.5 mg iron; 3.5 mg vitamin C: 150 mcg beta-carotene; 0.4 mg vitamin E

Recipe from Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.