The evolution between eater and eaten might answer the long-held question about why humans live longer, healthier lives on traditional diets. As researchers work to unravel the complexities of the interactions of the foods we eat, try these combinations, the most powerful food synergies currently known to science.

TOMATOES AND AVOCADOS 

Tomatoes are rich in lycopene, a pigment-rich antioxidant known as a carotenoid, which reduces cancer risk and cardiovascular disease. Fats make carotenoids more bioavailable, a fact that makes a strong case for adding tomatoes to your guacamole. 

“This also has a Mediterranean cultural tie-in,” says registered dietitian Susan Bowerman of California Polytechnic State University. “The lycopene in tomato products such as pasta sauce is better absorbed when some fat (e.g., olive oil) is present than if the sauce were made fat free.” This may also explain why we love olive oil drizzled over fresh tomatoes. 

And when it comes to salads, don’t choose low-fat dressings. A recent Ohio State University study showed that salads eaten with full-fat dressings help with the absorption of another carotenoid called lutein, which is found in green leafy vegetables and has been shown to benefit vision. If you don’t like heavy salad dressing, sprinkle walnuts, pistachios, or grated cheese over your greens.

BLUEBERRIES AND GRAPES

“Eating a variety of fruit together provides more health benefits than eating one fruit alone,” says Bowerman. “Studies have shown that the antioxidant effects of consuming a combination of fruits are more than additive but synergistic.” 

In fact, a study published in the Journal of Nutrition by Rui Hai Liu, Ph.D., from Cornell University’s department of food science, looked at the antioxidant capacity of various fruits individually (apples, oranges, blueberries, grapes) versus the same amount of a mixture of fruits, and found that the mix had a greater antioxidant response. According to the study, this effect explains why “no single antioxidant can replace the combination of natural phytochemicals in fruits and vegetables.” 

The author also recommends eating five to 10 servings of a variety of fruits and vegetables daily to reduce disease risks, as opposed to relying on expensive dietary supplements for these compounds. “There are a huge number of compounds yet to be identified,” adds Jacobs. 

LEMON AND KALE

“Vitamin C helps make plant-based iron more absorbable,” says nutritionist Stacy Kennedy of the Dana Farber Cancer Institute. It actually converts much of the plant-based iron into a form that’s similar to what’s found in fish and red meats. (Iron carries oxygen to red blood cells, staving off muscle fatigue.) 

Kennedy suggests getting your vitamin C from citrus fruits, leafy green vegetables, strawberries, tomatoes, bell peppers, and broccoli, and getting plant-based iron from leeks, beet greens, kale, spinach, mustard greens, Swiss chard, and fortified cereals. 

So whether you’re sautéing dark greens or making a salad, be sure to include a squeeze of citrus. You’ll increase your immunity and muscle strength with more punch than by eating these foods separately.

RED MEAT AND ROSEMARY

Grilling over an open flame produces nasty carcinogens, but if you get a little more experimental with your spices, you can temper the cancer-causing effects of the charred flesh. 

The herb rosemary, which mixes well with all kinds of grilled foods and contains the antioxidants rosmarinic acid and carnosic acid, was recently shown in a Kansas State University study to lower the amount of the cancer-causing heterocyclic amines (or HCAs) that appear in the charred meat when you grill at temperatures of 375°F to 400°F. Why? It’s thought that the herb’s antioxidants literally soak up the meat’s dangerous free radicals.

EGGS AND CANTALOUPE

The most popular (and an awfully complete form of) breakfast protein works even better for you when you eat it with the good carbohydrates in your morning cantaloupe. 

According to Kennedy, a very basic food synergy is the concept of eating protein with foods that contain beneficial carbohydrates, which we need for energy. Protein, Kennedy reminds us, slows the absorption of glucose, or sugar, from carbohydrates. 

“This synergy helps by minimizing insulin and blood-sugar spikes, which are followed by a crash, zapping energy. High insulin levels are connected with inflammation, diabetes, cancer, and other diseases. By slowing the absorption of glucose, your body can better read the cues that you are full. This helps prevent everything from overeating to indigestion.” 

So cut as many bad carbs (i.e., anything white, starchy, and sugary) as you want. But when you eat healthful carbs (whole grains, fruit, vegetables), don’t eat them on their own.

source: men’s health

nom.

Ingredients:

1/2 cup dry quinoa

1/3 cup red onion, chopped

1 orange, peeled and segments chopped

1 avocado, chopped

1 cup canned black beans, rinsed and drained

1 cup pomegranate arils (about 1 pomegranate worth)

1 cup frozen corn, thawed

1/3 cup cilantro, chopped

salt & pepper

For the Lemon Vinaigrette:

2 lemons, juiced (need 1/4 cup juice)

2 garlic cloves, microplaned or finely minced

dash of sweetener (agave nectar, stevia or white sugar)

salt & pepper

6 Tablespoons extra virgin olive oil

Directions:

1. Cook quinoa according to package directions. Set aside to cool.

2. For the Lemon Vinaigrette: combine all ingredients in a jar with a tight fitting lid, and shake to combine. Or, add lemon juice, garlic, sweetener, salt and pepper into a small bowl and whisk in oil.

3. Combine cooled quinoa with red onion, orange segments, avocado, beans, pomegranate arils, corn, cilantro, salt and pepper. Pour Lemon Vinaigrette over the salad and stir to combine. Serve cold or at room temperature.

Serve with grilled chicken or sautéed shrimp.

ingredients:

directions:

the delicious salad dressing you get at japanese restaurants has always intrigued me. now i’m gonna make it!! i’m pumped that i even have all the ingredients at home already!

for the dressing you need:

1 large carrot, peeled and roughly chopped

1 small shallot, peeled and roughly chopped

2 tablespoons roughly chopped fresh ginger

2 tablespoons sweet white miso

2 tablespoons rice vinegar

2 tablespoons toasted sesame seed oil

1/4 cup grapeseed or another neutral oil

2 tablespoons water

and the salad:

1 small/medium head of lettuce (I used Bibb) or mixed greens of your choice

1/4 red onion, thinly sliced

1 avocado, quartered

source: smittenkitchen.com

cobb salad rules and it’s totally worth all the prep that goes into it. check out the recipe from smitten kitchen here.

dinners this week include my friend catherine’s one pan baked sausage and veggies (except i’ll be using rowe farm’s turkey sausage) and this slow cooked cilantro lime chicken! i think one night i’ll just eat it with some sides (maybe some rice and steamed kale?) and the next time i’m going to add sour cream, avocado and extra cilantro and have soft tacos. mmm. 

things go so much smoother (and tastier) when i take the time to plan meals for the week.

Cilantro Lime Chicken (from pipandebby.com)

In a slow cooker, mix together:

One 24-ounce jar medium or mild salsa

Juice from one lime

1/4 cup fresh cilantro, chopped

One 1.25-oz. package taco seasoning (i make my own with some cumin, smoked paprika, salt & chilli)

2 jalapeno peppers, finely chopped (optional)

4-6 chicken breast halves

Cook on low for 6 hours. 

BANG!

i’m a little embarrassed to admit that prior to a  few days ago, all of my fajita making involved a package of seasoning from El Paso or some other faux-mexican brand. No more.

And my Jamie love continues. 

click the pic for a link to his SUPER easy, RIDICULOUSLY tasty fajita recipe. 

Another goody from my new obsession with Jamie Oliver’s Food Revolution. i can do no wrong when cooking from this book! today we ate this salad with his deeeeeelicious pot roast meatloaf and some roasted crispy brussel sprouts. i outdid myself this evening if i do say so myself ;)

Ingredients:

• 4 scallions
• 1/2 cucumber
• Handful of fresh basil leaves
• 2 small avocados , just ripe
• 1 head butterhead lettuce
• Large handfuls sprouted cress or alfalfa
• 2 ounces Cheddar cheese , optional (i vote no on this one)
• Extra-virgin olive oil
• Red wine vinegar
• English mustard (dijon works fine)
• Sea salt
• Freshly ground black pepper

Directions:

Get yourself a big chopping board and a large sharp knife. It’s best to start by chopping the harder, crunchier veggies first, so trim and chop your scallions and slice your cucumber. Slice your basil. Bring it all into the center of the board and continue chopping and mixing together. Halve your avocados around the big pit. Carefully remove the pit and peel the skin off. Add the avocado flesh, lettuce leaves and cress or alfalfa to the board. Crumble over the cheese, if using, and continue chopping. When everything is well chopped, you’ll have a big mound of salad on the board. Make a well in the middle and drizzle in 6 tablespoons of extra virgin olive oil and 2 tablespoons of red wine vinegar. Add a teaspoon of English mustard and a good pinch of salt and pepper. Mix up so everything gets well coated and serve on the board or in a bowl. 

found a recipe for a delicious salad that i’m going to make to bring to a brunch tomorrow. aside from kale, you’ll need:

• Cucumber
• Grape tomatoes
• Red onion
• Raisins & goji berries 
• Walnuts 
• Hemp Seeds 
• Carrot 
• Avocado
• Red Pepper

The recipe calls for a tahini-lemon dressing:

wow! this is kind of genius. why have i never heard of this before? why i have i never eaten this before?

INGREDIENTS

½ loaf French bread
1 clove garlic
2 Tablespoons olive oil
2 tomatoes, medium chopped
2 avocados, medium chopped
1/3 cup finely chopped onion
¼ cup chopped cilantro
2 Tablespoons freshly squeezed lime juice
½ teaspoon salt
¼ teaspoon pepper

DIRECTIONS

Preheat the oven to 400ºF.

Slice the French bread on the diagonal into ½” rounds and place on a baking sheet.

Toast the sliced bread in the oven for 3 minutes, then flip each piece over and toast an additional 3 minutes.

Remove the toasted bread from the oven and immediately rub with the clove of garlic (it works best to first cut a small tip off the garlic clove so that the oils will seep out).

Brush the tops of the garlic-rubbed toasts with olive oil and set aside.

In a large bowl, combine the chopped tomatoes, avocado, onion, cilantro, lime juice, salt and pepper. Mix together gently making sure the avocado is well coated in the lime juice.

Spoon a portion of the mixture onto each of the garlic toasts and serve.

source: www.justataste.com

layered dip in a shot glass.

i saw this in the grocery store the other day and i was curious so i bought one. it looks like an oversize avocado and it tasted like a really crappy, mushy, watery, dull version of one. apparently it has less fat (even though it’s good fat!) and calories, but it has nothing that makes an avocado actually good. it’s equivalent to drinking a very watered down coke….blech. i don’t know why this exists.

i want this. click pic for the recipe.