its immune system. Here are
a few names that you might
have heard: vitamin E, vitamin
C, vitamin A, beta carotene,
and selenium.
Vitamin E is found abundantly
in vegetable oils of all sorts.
Nuts such as walnuts, peanuts
and almonds are recom-
mended. There is also a range
of seeds as well as olives,
avocados, wheat germ and
liver that contain a healthy
amount of Vitamin E. Green
and leafy vegetables are a
good source as well. In fact,
the darker the colour of the
vegetables, the better a
vitamin source they are.
Make citrus fruits such as
oranges, grapefruit and lemon
juice a part of your diet for
Vitamin C. Vegetables such
as broccoli, tomatoes, bell
peppers, potatoes, cantaloupe
and strawberries are also ideal
sources besides the green
leafy vegetables.
Seafood and meats like beef,
pork and chicken contain sele-
nium, as do Brazil nuts, brown
rice, and whole wheat bread
that you use for sandwiches.
Beta-carotene is a forerunner
to vitamin A (retinol). This
is found in liver, egg yolks,
milk, butter, spinach, carrots,
squash, broccoli, yams, toma-
toes, cantaloupe, peaches, as
well as grains. Other fruits and
vegetables such as mangoes,
papayas, pumpkins, bell
peppers, apricots and sweet
potatoes are abundantly rich
in beta-carotene.
Colour your meals!
An easy way to get all your
vitamins and antioxidants is
to ensure you are eating a co-
lourful meal full of fruits and
vegetables. Mix some of your
standard favourite veggies
with some seasonal special-
ties such as squash in the fall
and lots of coloured berries
in the summer. For more
details about antioxidants
and healthy eating, check out
www.eatrightontario.ca
.
h e a l t h • l i f e • w e l l – b e i n g
33
Gluten-Free Recipe
Preparation Time: About
10
minutes Serves: 6
This very tasty gluten-free
recipe for guacamole
comes to us from Gabriel’s
in Santa Fe, New Mexico.
Use it as a springboard by
adding more seasonings
to your taste. Try it with
1/2
teaspoon jalapeño,
4
teaspoons onion and 4
teaspoons lime juice. Prep
Time: About 10 minutes.
Ingredients
2
medium Hass avocados,
peeled, pitted and diced
1/4
teaspoon minced garlic
1/4
teaspoon finely chopped
jalapeño
1/4
cup chopped tomatoes
1
teaspoon finely chopped
onion
Kosher salt
2
teaspoons fresh lime juice
2
teaspoons chopped
cilantro
Preparation
Coarsely mash avocados,
garlic and jalapeño with
a wooden spoon until the
avocados are creamy but
still very chunky. Add the
tomato, onion, and salt
to taste and stir together.
Sprinkle with lime juice and
cilantro, then stir and taste
once more. Add more garlic,
jalapeño, onion, salt, lime
juice, or cilantro as desired.
Serve with tortilla chips.
Gabriel’s
Guacamole