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phytonutrients rocks!!!
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CRUCIFEROUS (BRASSICA) FAMILYPhytonutrients: glucosinolates, indole-3-carbinol,
diindolylmethane, sulforaphane, isothiocyanatesSources: arugula, bok choy, broccoli, broccoli sprouts,
Brussels sprouts, cabbage, cauliflower, collards, daikon,horseradish, kale, kohlrabi, mizuna, mustard greens,napa cabbage, radish, rutabaga, turnip, turnip greens(rapini), watercress
Recipe IdeasRed Cabbage & Raw Beet Cole Slaw
Cabbage-Onion Saute with CorianderCurried Cauliflower & Shittake Mushrooms
Arugula Pesto • Broccoli-Cauliflower Bisque SoupMixed Veggie, Watercress & Broccoli Sprout PitaArugula, Fennel, Fuji Apple & Red Pepper Salad
Brussels Sprouts with Udon Noodles in Miso SauceWatercress Salad with Pears & Celery
Leeks & Broccoli in Coconut Curry
CAROTENOID FAMILY (>600 discovered to date )Phytonutrients & Sources:Alpha carotene: pumpkin, carrotsBeta-carotene: yellow, orange & green vegetables (kale,
broccoli, sweet potato, pumpkin, carrot, red pepper) andfruits (mango, apricot, peach, persimmon, cantaloupe)
Cryptoxanthin: citrus, peaches, apricotsLycopene: tomato products, watermelon, pink grapefruit,
guavaLutein: kale, spinach, collards, beet greensZeaxanthin: green vegetables, citrus, corn
Recipe IdeasBaked Sweet Potato Fries • Carrot-Pumpkin Spice Soup
Sweet Potato Black Bean Salad • Garlic Sesame KaleTomato & Zucchini Gratin • Mixed Greens Stew
Baked Kale with Parsnips & Carrots • Seven-Color SaladSpaghetti Squash with Tomato Sauce & Asiago
Persimmon-Peach Smoothie • Pumpkin CustardWatermelon-Hibiscus Slushies
ALLIUM FAMILYPhytonutrients: Allyl sulfides (allicin)Sources: garlic, onions, chives, scallions, leeks, shallots
Recipe IdeasGarlic Roasted Root Vegetables (garlic, onions, leeks,fennel, yam, carrot, parsnip, rutabaga, and red pepper)
Vegetarian French Onion Soup • Fennel & Red OnionsTarragon, Leek & Cauliflower Soup
Open-Face Breakfast Toast (whole-grain toast topped witholive oil, crushed garlic, nutritional yeast, tomato slice)
MUSHROOM FAMILYPhytonutrients: beta glucans, polysaccharides, aromatase
inhibitorsSources: button, crimini, enoki, maitake, oyster,
portobella, shittake and other edible mushrooms
Recipe IdeasGrilled Rosemary Portobello Burgers
“Immune Power” Mushroom Miso SoupWild Rice, Mushroom & Pine Nut Salad
Shittake-Sesame Salad Dressing
Meal Planning to Maximize Your Phytonutrients© 2004, Jeanne M. Wallace, PhD, CNC Nutritional Solutions (435) 563-0053 • www.nutritional-solutions.net
FLAVONOID FAMILYPhytonutrients & Sources:Anthocyanins: red-blue colored fruits: blueberries straw-
berries, cherries, blackberry, chokecherry, raspberryEllagic acid: grapes, strawberries, blackberries, currants,
cranberries, raspberries, walnutsGlucarates: citrus, grains, tomatoes, bell pepper, cherriesQuercetin: red onions, apples with skinHesperidin & Tangeretin: oranges, grapefruit, tangerinesRutin: buckwheat, rhubarbResveratrol: red & purple grapes
Recipe IdeasRaspberry-Cranberry Lemonade
Baked Cinnamon Plums • Blueberry Sorbet • Whey-Berry-Flaxseed Smoothie • Raspberry-Rhubarb Cobbler
Yogurt-Muesli Trifle with Mixed Berries
LEGUME FAMILYPhytonutrients: Isoflavones (genistein, diadzein, equol),
saponinsSources: Genistein: kudzu, yellow split pea, black beans,
lima beans, kidney beans, red lentils, soybeans, black-eyed peas, pinto beans, mung beans
Sources: Diadzein: soy foods (edamame, miso, tempeh,tofu, natto, soymilk), all legumes (dried beans andpeas), kudzu
Recipe IdeasTempeh & Eggplant Pot Pies • Tofu & Kale Quiche
Red, White & Black Bean ChiliBrazilian Black Bean Soup with Orange Zest
Miso-Almond Butter on Whole-Grain Ryvita CrackersCollard-Wrapped Marinated Tempeh Fingers
HERB, TEA & SPICE FAMILYPhytonutrients & Sources:Catechins (EGCG): green tea, black tea, dark chocolateLimonene: caraway, celery seed, orange and tangerine
peel, cardamom, fennelRosmarinic acid: oregano, rosemary, peppermint, sagePhthalides: caraway, celery, cumin, dill, fennel, parsleyPolyacetylenes: caraway, cumin, dill, fennel, parsleyTannins: black tea, persimmon, sageThymol: thyme, bergamot, savory, basil, bay leaf
Recipe IdeasSpiced Green Tea Chai with Orange PeelRosemary Green Tea • Curried Hummus
Rosemary Wild Rice-Stuffed Portobello MushroomsTossed Salad with Orange Zest & Raspberry Vinagrette
WHOLE GRAIN FAMILYPhytonutrients: saponins, phytic acid (IP-6), terpenoids,
phytoestrogensSources: amaranth, barley, brown rice, buckwheat, kamut,
oats, quinoa, rye, spelt, whole wheat
Recipe IdeasQuinoa Pasta Salad with Tomatoes & Basil
Sesame Soba Salad • Quinoa Tabouli w/fresh ParsleyMillet & Squash Casserole • Zucchini Oat Bran Bread
5-Grain Breakfast Muesli w/Toasted Almonds & BerriesMashed Grains & Cauliflower with Nutritional Yeast