Kombu (KELP):
Rich in iodine, and prevents goiter
The nutrients of kombu (kelp), which is used for a flavorful broth and cooked with other ingredients, are rich in variety. It is a good source of iodine, which prevents goiter, calcium, vitamin A and dietary fiber. It also contains a substance, which brings down the blood pressure.
Effective for preventing obesity, preventing hypertension, relieving constipation.
WAKAME:
Iodine produces a hormone which activates metabolism
Wakame is familiar to Japanese people. It is rich in iodine and calcium, so it is highly recommended to growing children and pregnant women. It also contains water-soluble fiber, which is good for the stomach, and alginic acid.
Effective for preventing hypertension, preventing osteoporosis, preventing arteriosclerosis
SEA VEGETABLES
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CODFISH OR SALMON AU GRATIN
Ingredients: (2 servings) (283 kcal)
2 fillets (7oz. or 200g.) fresh codish or fresh salmon, unsalted
-pinch of salt & pepper
-1/2 tbs. white wine
1/2 onion
3-1/2 oz. or 100 g. shimeji mushrooms
Mixture:
1 egg
4 tbs. milk
2 tbs. mayonnaise
1tsp. stone-ground mustard
1/2 tbs. flour
1/2 tbs. butter
Method:
(1.) Sprinkle salt, pepper and wine over the codfish or salmon. Thinly slice the onion and spread ona heat-proof baking dish. Place the codfish or salmon on it, wrap and heat heat in a microwave oven for about 4 minutes.
(2.) Separate the shimeji into small clusters. Beat mixtures with whisk.
(3.) Place the shimeji on Method(1). Pour Mixture over everything, and dot with butter.
(4.) Bake in a toaster oven for 6 to 7 minutes until browned.
Foods that contain of Antioxidant
Fruits:
- Berries:(Cherry, blackberry, strawberry, raspberry, crowberry, blueberry, bilberry/wild blueberry, black currant)
- pomegranate
- grape
- orange
- plum
- kiwi fruit
- grapefruit
- apple
- banana
- papaya
- pineapple-->raw pineapples also should not be consumed by those with hemophilia or by those with kidney or liver disease, as it may reduce the time taken to coagulate a consumer's blood.
- durian--> it is good for the low-blood but others classify it as a high-glycemic or high-fat food, recommending to minimise its consumption for the hypertensive patient.
- mango--> the unripe mango is Vit. C & fiber. It's also high in prebiotic dietary fiber, vitamin C, polyphenols and provitamin A carotenoids, lutein and vitamin E-->is good for the skin but decrease consumption of ripe mango for the diabetic person because of sucrose or it's own natural sugar content.
- Kale
- chili pepper
- red cabbage
- peppers
- parsley
- artichoke
- Brussels sprouts
- spinach
- lemon
- ginger
- red beets
- onion
- garlic
- tomato
- broccoli
- cauliflower
- bok choy
- carrot
- squash or pumpkin
- Apricots
- prunes
- dates
- Broad beans
- pinto beans
- soybeans
- lentils
- peas
- pea pods
- Pecans
- walnuts
- hazelnuts
- ground nut
- sunflower seeds
- flaxseed
- coconut
- Barley
- millet
- oats
- corn
- cloves
- cinnamon
- oregano
FRUIT SNACK MIX
4 cups wheat or corn flake cereal
1/3 cup sliced almonds
1 package (8 ounces) mixed dried fruit (1 1/2 cups), cut into 1/2-inch pieces
1/4 cup packed brown sugar
2 tablespoons butter or margarine
2 teaspoons ground cinnamon
1 teaspoon ground ginger
1. Heat oven to 300 degree C. Place cereal, almonds and fruit in large bowl. Heat brown sugar and butter in 1-quart saucepan over low heat, stirring occasionally, until butter is melted. Stir in cinnamon and ginger.
2. Pour sugar mixture over cereal mixture; toss until evenly coated. Spread in ungreased jelly roll pan, 15"x10"x1 inch.
3. Bake 15 minutes, stirring twice. Cool 30 minutes. Store in airtight container at room temperature.
Makes 14 servings
14 servings (1/2 cup each)
Prep: 15 min
Bake: 15 min
Cool: 30 min
NUTRITION FACTS: High in iron and folic acid; good source of fiber
1 Serving:
% DAILY VALUE:
Vitamin A 14%;
Vitamin C 0%;
Calcium 8%;
Iron 32%;
Folic Acid 28%;
Magnesium 6%
1/3 cup sliced almonds
1 package (8 ounces) mixed dried fruit (1 1/2 cups), cut into 1/2-inch pieces
1/4 cup packed brown sugar
2 tablespoons butter or margarine
2 teaspoons ground cinnamon
1 teaspoon ground ginger
1. Heat oven to 300 degree C. Place cereal, almonds and fruit in large bowl. Heat brown sugar and butter in 1-quart saucepan over low heat, stirring occasionally, until butter is melted. Stir in cinnamon and ginger.
2. Pour sugar mixture over cereal mixture; toss until evenly coated. Spread in ungreased jelly roll pan, 15"x10"x1 inch.
3. Bake 15 minutes, stirring twice. Cool 30 minutes. Store in airtight container at room temperature.
Makes 14 servings
14 servings (1/2 cup each)
Prep: 15 min
Bake: 15 min
Cool: 30 min
NUTRITION FACTS: High in iron and folic acid; good source of fiber
1 Serving:
- Calories 130 (Calories from Fat 25);
- Fat 3g (Saturated 1g);
- Cholesterol 5mg;
- Sodium 85mg;
- Potassium 240mg;
- Carbohydrate 27g (Dietary Fiber 3g);
- Protein 2g
% DAILY VALUE:
Vitamin A 14%;
Vitamin C 0%;
Calcium 8%;
Iron 32%;
Folic Acid 28%;
Magnesium 6%
Foods Rich in Nutrients
- POTASSIUM:
Tomatoes, Bananas, Oranges, Fruit juices,Vegetable juices - CALCIUM:
Milk,Yogurt, Orange Juice (Fortified With Calcium), Tofu, Salmon (With Bones), Sardines, Spinach, Broccoli, Cheese - IRON:
Ready-To-Eat Cereals (Fortified With Iron), Hot Cereals(Fortified With Iron), Spinach, Red Meats(Beef, Pork), Peas, Nuts, Green Leafy Vegetables - MAGNESIUM:
Green Leafy Vegetables, Nuts, Soybeans, Peanut Butter, Ready-To-Eat Cereals (Fortified With Iron), Hot Cereals (Fortified With Iron), Bananas,Fish
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