Focal Points of Nutrition: Phytochemicals

One of the focal points of nutrition that we focus on in our dietary plans at BOOTCAMP 619 is phytochemicals. There are non-nutritive plant chemicals that have properties to fight and prevent diseases. There are over 1,000 phytochemicals which are known. As part of a healthy diet, these power foods can act as anti-oxidants, fight bacteria, and stimulate enzymes which reduce some hormones, such as estrogen, which make one more prone to cancer. By incorporating more fruits and vegetables, particularly green, leafy ones, you can ensure getting more phytochemicals in your diet.

Here is a meal that is a sure-fire way to get more phytochemicals in your diet:

Vegetable Tofu Stir-Fry

Prep: 10 min, Marinate: 30 min, Cook: 10 min.
• 1/4 lb. mushrooms, chopped
• 2 Tbs. lite soy sauce
• 1/4 cup dry sherry or vegetable stock
• 2 Tbs. fresh ginger, minced
• 3 cloves garlic, minced
• 1 lb. tofu, thinly sliced
• 1 tsp. vegetable oil
• 1 lb. snow peas, thawed if frozen
• 1 bunch scallions, cut into 1 inch pieces
• 1 lb. carrots, sliced

Combine first 7 ingredients in a bowl and marinate 30 minutes. Heat oil in a heavy skillet or wok over medium high heat. Add tofu mixture and stir-fry 3-4 minutes. Add remaining ingredients and stir-fry 3-4 minutes or until carrots are tender.
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