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In the western world food as medicine has become an emerging concept, but this had been followed for centuries in many cultures around the world.  This takes many forms including meals and groceries that are tailored medically. 

People are trying to find out food as medicine recipes because of the growing interest. There are many research articles for the food experts to identify which types of food as medicine work, along with the benefits, and the best way to implement it.

In the section we will be discussing the importance of food for health, what type of foods are medicines for your body, and the food as medicine recipes. 

What is the concept of food as medicine? 

food as medicine recipes

The concept of food as medicine is developed from the knowledge at food and diet plays an important part prevent disease and managing them.   It is actually prioritizing the food and diet in the health plan of a person, preventing, reducing symptoms, and staying away from the things that cause illness. 

This food as medicine is focused on the consumption of minimally processed whole plant-based foods, and the intake of less highly processed foods that are rich in oil, salt, and sugar. 

There are foods that have medicinal properties. These include a variety of spices, nuts, seeds, legumes, whole grains, fruits, and vegetables. 

We know that food plays a role in weight and energy, but a thing you might not know would be that it can save your life.  People are getting to know that certain eating styles have the potential to prevent the influence of disease, and improve the quality of life, longevity, and health. 

How does food work as a medicine? 

Can food be used as medicine? The food contains nutrients that promote health and protects the body from diseases. So when you eat whole nutritious food,  the unique substances will work to create an effect. 

It provides you with vitamins and minerals which are vital to your health.  Western diets are high in processed foods and low in Whole Foods. So the food they eat will be deficient in vitamins and minerals. This increases the risk of disease. 

Eating the proper food that includes vitamins and minerals keeps your heart, and immune system, in good health by reducing the risk of certain cancers.

Food as medicine recipes

In a healthy diet, fiber will be presented as essential nutrition. When you intake a proper amount of fiber by eating healthy food, it promotes proper digestion and eliminates the bacteria while feeding the good bacteria in the gut. 

Food as medicine examples are vegetables, grains, fruits, and beans are a few high-fiber foods that will help protect against diseases, boost the immune system, and decreases inflammation. 

There are many beneficial compounds including antioxidants and nutritious foods like vegetables, beans, fruits, and grains. They will protect cells from damage that leads to diseases.  It is found that people who follow a diet rich in polyphenols and antioxidants have a lower rate of depression, diabetes, and heart diseases. 

Nutritious foods play many important roles in your body, especially the ones that include protein and fat.  The building blocks of protein are the amino acids and which help to support immune function, metabolism, and growth, while fats provide fuel and help to absorb the nutrients. 

It also contains omega-3 fatty acids that are found in foods like fatty fish and helps to regulate inflammation that is linked to improved heart and immune health. 

Food as medicine examples and what are the powerful benefits? 

Kale:  It is the king among all the leafy greens and even healthier than Spinach.  It is loaded with minerals, vitamins, fiber, and antioxidants.  It is high in vitamin C, vitamin A, and vitamin K1, along with a large amount of potassium, magnesium, calcium, copper, and manganese.

Garlic:  it is really an amazing ingredient and very nutritious.  It is high in vitamin C, vitamin B1, and vitamin B6, calcium, potassium, copper, selenium, and manganese.  Garlic will lower blood pressure as well as the total bad cholesterol while helping to raise the good cholesterol. Moreover, it helps to reduce the risk of heart disease.  Garlic is famous for its various cancer-fighting properties. 

Food as medicine

Berries:  Blueberries are one of the best when it comes to all the nutritional value of fruits.  They are not as high in calories, vitamins, and minerals,  but are packed with antioxidants.  Diets that are rich in Berries are found to protect against chronic conditions including certain cancers. It is always a found that blueberries improve memory power in older adults.

Spices: this includes cinnamon, ginger, and turmeric, along with other spices that are packed with beneficial plant compounds. 

Ginger: It has a calming effect on the lining of the digestive system and will be able to ease nausea when you have a stomach upset. It has anti-inflammatory and antioxidant properties and helps to prevent diseases like cancer.

Fatty fish: this includes salmon, sardines, and other fatty fish. They are nutritious due to their high levels of omega-3 fatty acids and protect against heart diseases. 

Apples: are an excellent source of antioxidants that combat free radicals, which are damaging substances that are generated by the body. They contribute to chronic conditions as well as the process of aging. It is also found that apples have the capability of extending a person’s life span and reducing diseases. 

Food as medicine recipes

There are reasons why every meal matters and how the food choices control the gene’s expression.  Healthy diets can deliver positive effects similar to medications.  So you need to maintain a healthy way of eating to live a healthy life. So here are some food as medicine recipes for you to try at home.

Salmon salad 

Food as medicine recipes

Salman is one of the most nutritious food in the world.  This is loaded with nutrients and will aid in reducing certain risk factors for several diseases. 

Ingredients 

How to make 

Take the fresh salmon and bake it while draining the liquid. Add them to a large bowl and break them with a fork. Add carrots, olive oil, onion, lemon juice, dill, parsley, tarragon, salt, and pepper to the bowl and mix. Set it aside. 

Add mixed greens, and lettuce, to a large salad bowl with chopped vegetables, hazelnuts, and other ingredients. Place the salmon salad mixture on top of the green salad. Serve immediately. 

Black bean and fresh cheese Enchiladas

This has strong earthy nourishment, and the black beans and the sparkle of fresh cheese, and this can be eaten for lunch to satisfy anyone’s hunger. 

Ingredient

How to make 

Take the broiler and preheat. Take a microwave-safe bowl, and add tomato, green onions, beans, coriander, and ½ cup of salsa. Mix it well. Cook in the microwave oven until it gets heated for 1 to 2 minutes. 

Spoon ¼ cup of salsa on the bottom of a 13×9-inch baking pan or ovenproof dish. Spoon about ⅓ cup of hot bean mixture down the center of each tortilla. Roll up and place seam side down in a prepared pan. 

Spread the remaining 1-cup salsa evenly over tortillas. Top it with cheese. Broil 5 to 6 inches from heat until the enchiladas are heated through and the cheese gets melted for about 5 to 6 minutes. Transfer it to a serving plate. 

Ginger chicken salad

chicken salad food as medicine

In this dish, you get heaps of green snow peas, tender pink whispers of sliced pickled ginger, and dark sesame oil perfuming the whole dish. 

Ingredients 

How to make

Mix the garlic, sesame oil, pickle juice, and soy sauce thoroughly. Add the chicken and orange segments and allow them to marinate for about 10 minutes. Add the remaining ingredients and keep the lettuce and sesame seeds without adding. 

Distribute the lettuce among 4 serving plates, and top it with chicken mixture. Sprinkle with sesame seeds and serve. 

Portuguese beans soup

Ingredients

How to make

Take a large saucepan and heat it over medium-high heat. Add oil and onion. Cook it for 3 minutes by stirring occasionally. Add the sweet potato, broth, and chili garlic paste. 

Bring to a boil over high heat. Reduce the heat and simmer it uncovered for 5 minutes. Add and stir the tomatoes and beans. Return to a simmer. Stir in Swiss chard. Simmer for 5 minutes or until the sweet potatoes and chard are tender. Stir in vinegar. 

Sicilian orange and fennel salad

This has a texture of celery. While it is high in fiber, vitamin C, folate, and potassium. The Fennel is low in calories and also contains properties that help lower blood pressure and improve heart health. 

Ingredients 

How to make

Divide the oranges and cut them into 3 chunks. Place them into a salad bowl together with any juice. Slice the fennel as desired and add it to a bowl. 

Drizzle it with olive oil and toss. Sprinkle it with parsley leaves and serve. Before serving, add a few black olives for extra color and flavor. 

Multi Mushroom Ristro

This dish is one of the food as medicine recipes is low in fat and very low in sodium, or multi mushroom Risotto recipe is bursting with B vitamins.

Ingredients

How to make 

Place the broth in a medium saucepan. Cut the porcini mushrooms into 1/2 inch pieces and add to broth. Bring to a simmer over high heat. Then reduce heat and keep the broth at a constant gentle simmer while preparing risotto. 

Take a large, deep skillet and heat it over medium-high heat. Add oil and shallots to it and cook for 2 minutes while stirring occasionally. Add the mushrooms and cook for 4 minutes while stirring occasionally. Add rice and cook while stirring for 1 minute. 

Add 1 cup simmering porcini-broth mixture to the skillet. Cook while stirring frequently until broth is absorbed. Continue to add the broth 1/2 cup at a time, and keep the rice mixture at a constant simmer, stirring until the broth is absorbed. 

Repeat the process until the rice is cooked for 18 minutes in total. When all broth mixture is used,  add the salt and pepper to taste and check the rice for doneness.

If rice is too firm, add 1/2 cup of hot water and continue to cook and stir. The mixture should come in a creamy texture. Arrange 1 cup of spinach on each of four large plates. 

Spoon risotto over spinach to wilt. Shave cheese over risotto. Sprinkle with thyme or walnuts, and serve.