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This bowl has so much flavor, texture, and nutrition. Broccoli is a cruciferous vegetable, which helps to make estrogen into a less potent or proliferative form. It is rich in sulforaphane, which has been shown to inhibit the growth of breast cancer cells and induce apoptosis (cancer cell death). Sulforaphane is also a potent detoxifier.…

In Sardinia, one of the Blue Zones regions famous for its inhabitants’ longevity, simple minestrone is a dietary staple. It’s the kind of delicious, practical lunch people enjoy regularly, built around beans, vegetables, and whatever is in season. Minestrone is easy. Start with a broth and then just start throwing plants in. The more, the…

Inspired by a memorable salad I had in Ikaria’s Blue Zone last summer, this fresh salad combines rich smoked salmon with bursts of sweet pomegranate, all tied together with a tangy honey mustard dressing. Salad Ingredients: Honey Mustard Dressing Ingredients: Instructions: This is the smoked salmon I use from TJs:

Here are the some of the top cholesterol-lowering foods: SMASH fish (Salmon, Mackerel, Anchovies, Sardines, Herring): Packed with heart-healthy EPA omega-3s to raise HDL “good” cholesterol and lower triglycerides. Aim for 2 servings/week. Walnuts: ¼ cup/day can reduce LDL particle count and improve LDL particle size. Pairs well with blueberries + dark chocolate for extra…