Recipes that fight cancer

Monday, October 05, 2009
By Julie Wiegan
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Since October marks the 25th anniversary of Breast Cancer Awareness Month, dietitians from the nonprofit Cancer Project have provided us with three delicious, easy-to-prepare recipes to help women prevent and survive breast cancer.

These recipes and over 130 others can be found in The Cancer Survivor’s Guide: Foods That Help You Fight Back by nutrition researcher Neal Barnard, M.D., president of The Cancer Project, and nutritionist Jennifer Reilly, R.D.

the-cancer-survivors-guide

“Decades of breast cancer research have shown a strong link between diet and cancer,” says Cancer Project dietitian Krista Haynes, R.D. “The colorful recipes we chose are chock-full of fiber and cancer-fighting chemicals that can help women reduce the hormones, carcinogens, and toxins that contribute to breast cancer.”

At least one-third of annual cancer deaths in the United States are related to dietary factors. Eating more fruits and vegetables can reduce cancer risk, but according to the Centers for Disease Control and Prevention, less than one-third of U.S. adults eat the recommended daily servings.

The Women’s Intervention Nutrition Study (WINS) has shown that breast cancer survivors who cut their fat intake and increase their fruit and vegetable intake reduce their recurrence rate by 24 percent. Survivors with estrogen-receptor-negative tumors can reduce this by 42 percent.

Lentil Artichoke Stew
This aromatic, fiber-packed, and tasty Middle Eastern dish is great served alone or over brown rice or pasta. Using fire-roasted tomatoes is not necessary, but gives the stew a delicious smoky flavor.

Ingredients
(Makes 6 servings)
1/4 cup vegetable broth
1 onion, chopped
2 large garlic cloves, pressed or minced
2 teaspoons ground cumin
1 teaspoon ground coriander
1 cup dry (uncooked) red lentils (3 cups cooked)
1 bay leaf
2 cups water
Juice of 1 lemon
2 24-ounce cans chopped tomatoes (preferably fire roasted), undrained, or 6 cups freshly chopped tomatoes plus 1 cup tomato juice
1 1/2 cups quartered artichoke hearts (1 9-ounce frozen package or 1 15-ounce can)
1/4 teaspoon crushed red pepper (optional)
1/4 teaspoon salt, or to taste
1/4 teaspoon black pepper, or to taste

lentil-artichoke-stew

Heat broth in a large saucepan. Add onion and sauté on medium heat for about 5 minutes, until golden. Add garlic, cumin, and coriander and cook for 2 minutes, stirring frequently. Add dried lentils, bay leaf, and water to pan and bring to a boil. Lower heat and add lemon juice, tomatoes and their liquid, artichokes, and crushed red pepper (if using). Simmer for about 20 minutes, until the lentils are tender. Remove and discard the bay leaf. Add salt and black pepper, or to taste.

Berry Applesauce
Serve this applesauce hot or cold. Berries give it a deep red or purple color and add a hefty dose of anthocyanins—potent cancer-fighting antioxidants.

Ingredients
(Makes 4 servings)
2 cups peeled, cored, and diced apples
2 cups fresh or frozen strawberries, blueberries, or raspberries
1⁄2 cup frozen apple juice concentrate
1 teaspoon ground cinnamon

berry-applesauce

Combine all of the ingredients in a medium saucepan. Bring to a gentle simmer, cover, and cook over very low heat for about 25 minutes, or until the apples are tender when pierced with a fork. Mash lightly with a potato masher or purée in a food processor, if desired. Stored in a covered container in the refrigerator, leftover Berry Applesauce will keep for up to 3 days.

Hot or Cold Beet Salad
The pigment that gives beets their rich crimson color and makes this salad so gorgeous is also a powerful cancer-fighting agent in the anthocyanin family that has antioxidant properties.

Ingredients
(Makes about 3 1-cup servings)
3 medium beets
1 1/2 tablespoons lemon Juice
1 tablespoon cider vinegar
1 tablespoon apple juice concentrate
1 teaspoon stone-ground mustard
1/2 teaspoon dried dill weed

hot-or-cold-beet-salad

Wash and peel beets. Cut each beet in half, and each half into four wedges. To prevent staining your countertop, place a dark-colored towel or paper towels under your cutting board. Steam over boiling water until tender when pierced with a fork, 15 to 20 minutes. Mix lemon juice, vinegar, apple juice concentrate, mustard, and dill in a serving bowl. Add beets and toss to mix. Serve hot or cold. These marinated beets will keep well in a covered dish for up to three to four days in the refrigerator.


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One Response to “Recipes that fight cancer”

  1. coffee grinders Says:

    I just wanted to say that I love this site.

    Greetings from Tim. :)


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