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Nutrition: Go Green

By Dr. Asa Andrew
Author, Empowering Your Health A healthy eating plan is one that is high in low glycemic fruits and green vegetables. Many of the items listed below are super-foods for the body. Most offer a range of amazing nutritional benefits. Make sure you incorporate these foods in your meal plan daily. Always remember, the darker the green, the higher the concentration of vitamins and minerals they contain.

Keep living well!
~ Dr. Asa

Great Green Foods

Avocado – High in monounsaturated fat and rich in beta sitosterol and oleic acid. Protective against prostate cancer and shown to significantly lower blood cholesterol levels.

Granny Smith Apple – High in flavanoids and phytonutrients that reduce the risk of certain cancers.

Grapes – Good source of vitamin A & C, B6 and folate.

Kiwi – High in Vitamin C (more than oranges), potassium and beta carotene.

Broccoli – called a miracle food because it’s very high in calcium, magnesium, vitamin C and folic acid.

Green Pepper – High in beta carotene and vitamin C. Protective against cataracts and elevated cholesterol levels. Bell peppers have shown to prevent blood and elevated cholesterol levels and have shown to prevent blood clots from forming reducing the risks of strokes and heart attacks.

Green Beans – High in fiber, folic acid and B6, which has been proven to be helpful in lowering homocysteine levels.

Cucumber – A great blood purifier with studies proving its benefits in healing the digestive tract and rheumatic conditions.

Artichoke – Shown to improve blood sugar levels and increase the flow of bile and fat to and from the liver (called a hepatic tonic).

Brussel Sprouts – High in protein (Although an incomplete protein when mixed with Quinoa it becomes a complete protein) and fiber as well as minerals such as calcium and potassium.

Asparagus – High in vitamin K and folate. Studies show asparagus helps with menstrual cramps and fertility problems. Asparagus has been shown to increase the success rate of chemotherapy. Has antifungal and antiviral properties, plus it is a great at cleansing the kidneys.

Spinach – Spinach is a nutritional powerhouse that is rich in fiber, vitamin C & K, iron, calcium, magnesium, caratonoids, bioflavonoids and lutein. The health and protective benefits of spinach are huge!

Celery – A powerful blood purifier that’s known to clear the body of uric acid from the joints.

Guacamole Dip Recipe


4 ripe avocados, seeded and peeled
3 tbsp. lime juice
1⁄4 to 1⁄2 cup chopped cilantro leaves (use only the leaves and smaller stems try to avoid the thicker stems)
1 tsp. ground cumin
1 ripe sweet medium tomato
1⁄2 cup minced onion
2 chili peppers (of your choice, optional), seeded and finely chopped
Tabasco to taste
Sea salt to taste

Method of Preparation

Mash avocados in a bowl with a large fork. Then, add all ingredients and top with scallions.

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