Food as Medicine
Targeted Bioactive Compounds
Cultural integrity first. We never demonize white rice, corn tortillas, or other cultural staples — we solve through portioning, timing, and adding fiber-rich, bioactive-dense companions.
Allicin
Bioactive- Sources
- Crushed garlic, raw or briefly cooked
- Mechanism
- Sulfur compound; antimicrobial, supports endothelial function and lipid profile.
- Culinary application
- Crush, rest 10 minutes, then add late to sofrito or salsa verde to preserve activity.
Lycopene
Bioactive- Sources
- Cooked tomato, watermelon, pink guava
- Mechanism
- Carotenoid antioxidant; associated with prostate and cardiovascular protection.
- Culinary application
- Simmer tomatoes with olive oil — heat + fat increase bioavailability. Build into Quinoa-Stuffed Tomatoes.
Sulforaphane
Bioactive- Sources
- Broccoli, broccoli sprouts, cabbage, kale
- Mechanism
- Activates Nrf2 pathway; phase-II detoxification and anti-inflammatory effects.
- Culinary application
- Chop and rest cruciferous vegetables for 40 minutes before light steaming; add mustard powder after cooking to restore myrosinase.
Anthocyanins
Bioactive- Sources
- Blueberries, prickly pear, purple corn, black beans
- Mechanism
- Flavonoid; supports endothelial function, glycemic regulation, and cognition.
- Culinary application
- Use prickly-pear (tuna) syrup over plain yogurt; swap purple corn tortillas for refined white.
Beta-glucan
Bioactive- Sources
- Oats, barley, mushrooms
- Mechanism
- Soluble fiber; lowers LDL cholesterol and slows postprandial glucose.
- Culinary application
- Overnight oats with cinnamon and walnuts; barley pilaf alongside cooled rice for resistant-starch synergy.
Curcumin
Bioactive- Sources
- Turmeric root and powder
- Mechanism
- Polyphenol; anti-inflammatory; bioavailability low without fat and piperine.
- Culinary application
- Bloom turmeric in olive oil with black pepper; finish lentil dal or cauliflower roast.