Bombs that promote health and don’t cause destruction.
G-BOMBS is an acronym that you can use to remember the best anti-cancer, health-promoting foods on the planet. Joel Fuhrman, M.D. coined the term G-BOMBS. He is a board-certified family physician, six-time New York Times best-selling author and internationally recognized expert on nutrition and natural healing, who specializes in preventing and reversing disease through nutritional methods. He is the President of the Nutritional Research Foundation and on the faculty of Northern Arizona University, Health Sciences division. Dr. Fuhrman founded the term “Nutritarian” to describe a nutrient-dense eating style, designed to prevent cancer, slow aging, and extend lifespan.
So…what are G-BOMBS and why are they so important to consume on a daily basis? Here’s the deal:
G-BOMBS stands for Greens, Beans, Onions, Mushrooms, Berries and Seeds. These are the planet’s best foods and, according to Dr. Fuhrman should be a part of everyone’s daily diet. Why? According to Dr. Fuhrman, these six magical foods benefit the immune system, can make you slim and healthy, and keep you that way while protecting you from such diseases as cancer, type 2 diabetes, high blood pressure, etc. Here’s just a taste of the power they possess.
Greens. Cruciferous vegetables such as broccoli, cauliflower, cabbage, kale, bok choy, arugula, brussels sprouts, collards, watercress and radishes have unique phytochemicals (ITCs) with a variety of cancer-fighting effects. Greater consumption of these vegetables have been linked to reduced risk of cancer and cardiovascular disease and a longer life. Buying organic is preferable.
Beans and other legumes are rich in fiber and resistant starch, which help keep blood glucose, blood pressure, and LDL cholesterol down, promote weight loss, promote colon health, and nourish the gut microbiome.
Onions and garlic are linked to a reduction in the risk of several types of cancer, and their distinctive sulfur-containing phytochemical have a number of actions that benefit the cardiovascular system.
Mushroom phytochemicals are unique in their promotion of immune system function and their ability to inhibit of estrogen production. Mushroom consumption is associated with a reduced risk of breast cancer. Mushrooms are best eaten cooked as raw mushrooms contain small amounts of toxins, including some compounds that are considered carcinogens. These are destroyed by cooking them thoroughly; air frying, broiling or grilling is best, and buying organic is preferable.
Berry phytochemicals have anti-cancer and blood pressure-lowering effects, and are linked to a reduced risk of heart attack. Blueberries in particular have also shown promise for improving brain health in studies on memory and cognitive function. Pomegranates (part of this group) have multiple cardiovascular health benefits and contain anti-cancer compounds. Berries are rich in protective polyphenols, do not raise insulin levels, and also have angiogenesis inhibitors, which protect against cancer and reduce body fat. Again, buying organic berries is best.
Seeds and nuts: Eating nuts regularly is associated with longevity, reduced risk of cardiovascular disease, and a healthy body weight. Different nuts and seeds have different nutritional benefits; flax and chia seeds, for example, are rich in omega-3 ALA and lignans, anti-estrogenic phytochemicals linked to a reduction in breast and prostate cancer risk. Brazil nuts are most renowned for their high selenium content, and are in fact the richest known food source of this important nutrient. Selenium is an essential mineral and antioxidant that is needed daily for a healthy immune system and it helps to prevent damage to our nerves and cells. Some studies show that as little as 4 Brazil nuts per month can have incredible health benefits.
So it would be beneficial to try and get as many of the G-BOMBS in our daily diet as possible. Here are a couple of recipes to get you thinking about how to incorporate more of these super foods into tasty plant based meals.
G-BOMB soup recipe - Serves 8
2 cups (15 oz/430 ml) crushed tomatoes
2 cups (15 oz/430 ml) tomatoes puree
1 large onion, coarsely chopped
5 stalks celery with leaves), chopped
1 head garlic (about 12 cloves), chopped
2 cups/480 ml water or vegetable broth
1 10-oz/300 g package mixed vegetables (e.g. mushrooms, peas, carrots, etc.)
2 cups (15 oz/430 ml) low-sodium black, white, or kidney beans, cooked* or canned and drained
4 cups/900 ml raw greens (e.g. beet, chard, collard, dandelion, kale, mustard, spinach, turnip), chopped
or 1 cup/240 ml cooked
¼ cup/60 ml fresh herbs and spices, chopped and ground
or 1 Tbsp. / 15 ml dried
In a 5-quart/liter pot, cook first six ingredients together over medium heat until celery is just tender, about 30 minutes.
Add remaining ingredients and cook until warmed to taste.
Chickpea G-BOMB Burgers - Serves 5
4 small cans of chickpeas
1 white onion
3 garlic cloves
1 bunch of cilantro
2 cups of spinach
2 table spoons of ground chia
2 table spoons of sesame seeds
1 teaspoon paprika
1 teaspoon cumin
2 cups of sliced mushrooms
salt and pepper to taste
small amount of olive oil to grease up the baking sheet, and to saute the greens or you can use vegetable broth or water to saute and parchment paper to line the baking sheet
juice of half a lemon
Mash up the chickpeas in a bowl with a spoon or potato masher
Saute the garlic, onion, greens and mushrooms in a pan on high heat stirring until browned
Add the greens and all other ingredients into the bowl and mix up well with a spoon
Make patties between your hands, and place them on a baking sheet lightly covered in olive oil or on parchment paper if using no oil
Bake for about 15-20 minutes at 380 flipping halfway through
Serve your chickpea burger as desired!
Make a quick aioli by blending up some avocado with lemon juice! If you want an extra kick throw in some Sriracha or your favorite hot sauce!