Miscellaneous Masala/Spicy Stuff

1. Broccoli
It's still true: few foods measure up to broccoli for cancer- fighting
potential. Broccoli is rich in sulforaphane, an antioxidant linked with a
reduced risk of a number of cancers, especially lung, stomach, colon and
rectal cancers. "The phytonuirients in broccoli help detoxify carcinogens
found in the environment," says Pratl. "They also have anti-inflammatory
properties, and we know that an important factor in reducing the risk of
disease is to decrease inflammation-" How to eat more: Saute broccoli
florets with shallots and pine nuts, and drizzle with lemon juice; steam
broccoli rabe and toss with a honey-mustard dressing.

2. Pumpkin
It's not just for pie: pumpkin is one of the best sources of carotenoids,
antioxidants that reduce the risk of cancer. Like sweet potatoes,
carrots, butternut squash and other orange-red vegetables, pumpkin is
rich in disease-preventive beta-carotene. "And pumpkin is also one of
the highest sources of alpha-carotene, a powerful member of the
carotenoid family that's inversely related to cataract formation and
boosts immunity," Pratt says. How to eat more: Serve warm pumpkin
puree with maple syrup and finely chopped pecans; make a simple
pumpkin soup with pumpkin puree, vegetable or chicken stock, onions,
black beans, cumin and cilantro.

3. Blueberries
Fragrant and sweet, blueberries are rich in amhocyanidins, compounds
that help protect the heart, and may inhibit the growth of cancer cells.
Studies suggest the blueberry anthocyanidins protect against
neurodegenerative diseases like Alzheimer's and Parkinson's, and can
slow and even reverse age-related memory loss and decline in cognitive
function. How to eat more: loss fresh blueberries with baby spinach
leaves, chopped walnuts, thinly sliced red onions and olive oil; combine
chopped blueberries, diced mango, minced jalapeno peppers and cilantro
with lime juice for a tangy salsa.

4. Fish
It's a great catch in terms of heart disease. Salmon and other fatty
fish-like mackerel, lake trout, herring, sardines and tuna- are rich in
omega-3 fatty acids that decrease the risk of heart attack and stroke,
and may cut your risk of death from coronary artery disease in half.
Omega-3 fats also have immune-enhancing and anti-inflammatory
effects, reduce the risk of prostate and colon cancers, and ease the
symptoms of rheumatoid arthritis and some psychiatric disorders. How to
eat more: Top braised spinach with poached salmon, chopped tomatoes
and black olives; combine chopped, cooked salmon with capers, minced
onion, lemon juice and olive oil, and serve on crackers.

5. Spinach
Boost your vision and protect against cancer with spinach, one of iln-
richest dietary sources of an anlioxidant called lutein. Lutein helps
protect against heart disease and some cancers, and has been shown to
reduce the risk of cataracts and macular degeneration. Spinach is also
rich in beta-carotene, which may protect against cancer. Other
lutein-rich foods include kale, collard greens, chard and beet greens.
How to eat more: Saute baby spinach, diced tomatoes, minced garlic
and red pepper flakes in olive oil; toss steamed spinach with tamari,
toasted sesame oil and sesame seeds.

6. Tomatoes
Another reason to eat pizza: tomatoes are loaded with lycopene, an
antioxidant that reduces the risk of prostate, breast, lung and other
cancers, and has heart-protective effects. Research shows that the
absorption of lycopene is greatest when tomatoes are cooked with olive
oil. In one study, a combination of tomato and broccoli was more
effective at slowing tumor growth lhan tomatoes or broccoli alone. How
to eat more: Simmer chopped tomatoes and broccoli in olive oil, top with
black olives and grated Asiagn cheese; drizzle halved Roma tomatoes
with olive oil, sprinkle with pepper and minced rosemary leaves, and
roast.