We all know there are benefits to healthy eating - but what you may not realize is that a wholesome diet along with exercise and a healthy weight can prevent cancer. Below are some recipes from Dr. Julia Greer that include some of the best secret weapons ingredients to prevent cancer.
Chilled Apple Oatmeal & Green Tea
Top this oatmeal with some fresh raspberries or dried cherries to add sweetness and get an extra antioxidant boost. This recipe's lignans, found in oats, and calcium, found in milk, may help prevent pancreas and liver cancers. Additionally, Green tea is rich in catechins, which reduce growth of blood vessels needed for tumor growth.
Makes 2 servings, about 3/4 cup each
1/2 cup rolled oats (quick or old-fashioned)
1/2 cup low-fat 1% milk
1/2 cup plain non-fat yogurt
1/4 cup natural unsweetened applesauce
1 tsp almonds, coarsely chopped
1 tsp pumpkin seeds
1/4 tsp low-calorie sugar substitute
1/8 tsp ground cinnamon
Combine all ingredients in a medium bowl. Stir well, cover with plastic wrap and refrigerate overnight. Serve chilled.
Salmon BLTs With Herb Dressing
You can grill the salmon indoors on a stovetop or stand alone grill, with equally tasty results. Grilling covered allows the fish to heat by convection and decreases carcinogen exposure. This recipe's selenium, found in salmon, and folate, found in lettuce, may help prevent kidney and ovarian cancers.
Makes 4 salmon BLTs
Nonstick cooking spray, olive oil style
2-1/2 tbsp low-fat sour cream
2 tbsp plain low-fat yogurt
2 tsp chives, snipped
1 tsp garlic, minced
4 salmon fillets, with skin, about 1-inch thick (about 5 oz each)
8 slices whole grain bread
4 large romaine or butter lettuce leaves
2 ripe but firm medium tomatoes
6 slices fully cooked turkey bacon, each slice broken in half
Spray grill rack with nonstick spray and prepare outdoor grill for covered, direct grilling over medium heat. Stir sour cream, yogurt, chives and garlic together in a small bowl until well blended; set aside. Sprinkle salmon with salt and pepper as desired. Place salmon, skin side facing down, on heated grill rack; cook covered about 11 to 12 minutes, until salmon is opaque, but do not turn. Slide thin metal spatula or pancake turner between skin and salmon meat and transfer salmon to a plate (discard skin). Toast bread on grill rack about 1 minute per side. Spread herb dressing on 1 side of each of 4 toasted bread slides. Top with 1 folded lettuce leaf, 1 salmon fillet, 2 or 3 slices of tomato, and 3 half-pieces turkey bacon. Place top toasted bread slice on each sandwich and serve.
Pork Chops With Cherry Sauce
Pork is one of those protein sources of which you should limit your consumption. However, when you choose to eat pork chops, preparing them with recipes such as this low-calorie one will maximize your antioxidant intake. This recipe's allicin, found in shallots, and anthocyanins, found in cherries, may help prevent the following lung and breast cancers.
Makes 4 servings
4 (about 3/4 lb total weight) boneless center cut organic pork loin chops, medium thickness
1/2 cup bottled reduced-fat balsamic vinaigrette
Nonstick olive oil flavor cooking spray
1/2 cup shallots, thinly sliced
1/2 cup low-sodium chicken broth
1/2 cup dried cherries
Salt and freshly ground pepper
Place pork and vinaigrette in shallow baking dish and turn once to coat; marinate 10 to 15 minutes. Spray a medium skillet with nonstick cooking spray and place over medium heat. Lift pork, shake off excess marinade and transfer to skillet, reserving marinade in dish. Saute pork chops until brown, about 3 to 4 minutes per side. Transfer chops to a plate. Add shallots to skillet and stir until softened, about 1 minute. Add chicken broth, cherries and reserved marinade. Bring to a low boil. Return chops to skillet and simmer until pork is cooked thoroughly, cherries are tender and the sauce has slightly reduced--about 3 minutes per side. Season with salt and pepper as desired. Serve chops on dinner plates, topped with cherry sauce.
Orange-Banana Whole-Wheat Pancakes & Green Tea
You can toss some blueberries into the pancake batter to get an extra burst of flavor. This recipe's calcium, found in yogurt, and pectin, found in orange, may help prevent colon and lung cancers.
Makes 6 servings, 2 large pancakes per serving.
1/4 cup canola oil
1-1/4 tsp vanilla extract
2 cups whole-wheat pastry flour
1/2 tbsp baking soda
1 tbsp brown sugar
About 1-3/4 cups orange juice (more if needed)
2 bananas, sliced into about 1/4-inch slices
6 oz vanilla low-fat yogurt
1 orange, peeled and sectioned
In a large bowl, beat eggs, oil, and vanilla. Combine whole wheat flour, baking soda and brown sugar in a separate bowl and stir; add to egg mixture. Gradually add orange juice to desired consistency. Drop about 1/4 cup batter onto a hot griddle and place banana slices on top. Cook bottom side to a golden brown and flip to brown top. Bananas will brown first and melt slightly. Serve with a dollop of low-fat vanilla yogurt and a few orange sections on the side.
Whole Grain Turkey Fajitas
This recipe's quercetin, found in onion, and lutein, found in lettuce, may help prevent esophageal and ovarian cancers.
Makes 8 fajitas
8 whole wheat flour tortillas (7-inch diameter)
2 tsp chili powder
1/2 tbsp dried oregano
12 oz lean organic turkey breast cutlets
2 tsp canola oil, divided
1 red bell pepper, thinly sliced
1 yellow bell pepper, thinly sliced
1/2 medium sweet yellow onion, sliced into rings
8 butter lettuce leaves, washed and dried
3/4 cup salsa of choice
Preheat oven to 200 ° F. Wrap tortillas in foil and place in oven while making fajita filling. Mix chili powder and oregano on waxed paper and rub spice mixture into turkey cutlets. In a large skillet, heat 1 tsp oil. Add bell pepper slices and onion and cook over medium-high heat 4 to 6 minutes, stirring often, until lightly browned and tender-crisp. Remove to a bowl, using a slotted spoon. Heat remaining oil in same skillet. Add cutlets and cook over medium-high heat 4 to 6 minutes, turning once, until browned and no longer pink in center when tested with knife. Cut turkey crosswise into narrow strips. Top each warm tortilla with a lettuce leaf and arrange turkey and bell pepper strips down middle. Serve with salsa.
Pasta With Chicken and Seasoned Italian Tomatoes
A number of studies have shown that Americans do not enough whole grains or get the recommended number of servings of fruits or vegetables each day. This dish provides plenty of whole grain and vegetable nutrients as well as lean protein that will leave you feeling satisfied. This recipe's lycopene, found in tomato paste, and selenium, found in pasta, may help prevent pancreas and ovarian cancers.
Makes 4 servings
Nonstick cooking spray
1 medium yellow onion, diced
3 small garlic cloves, minced
1-1/2 cups fresh button mushrooms
1 lb uncooked organic chicken breast, cut into 1-inch pieces
2 cans (14 or 14-1/2 ounces) diced tomatoes
1/3 cup balsamic vinegar
1 tsp each--dried basil and dried oregano
1/2 tsp each--dried thyme and dried rosemary
1/4 cup tomato paste
2-2/3 cups cooked whole wheat linguini or angel hair pasta
Spray a large skillet with nonstick cooking spray. Add onion, garlic and mushrooms to skillet and saute 5 minutes over low heat. Add chicken pieces and cook over medium-high heat until chicken is no longer pink. Once cooked, add diced tomatoes, tomato paste, balsamic vinegar, and spices to chicken mixture. Mix together well and simmer over medium-low heat about 20 minutes. Toss 1 cup sauce with 2/3 cup cooked pasta for each serving.
Banana Berry Breakfast Shake
The night before preparing this shake, wrap sliced banana in plastic wrap or place in a freezer storage bag and freeze. This recipe's anthocyanins, found in berries, and calcium, found in milk, may help prevent colon and breast cancers.
Makes 2 servings
1 medium banana, sliced into chunks and frozen
1/4 cup fresh or frozen unsweetened blueberries
1/4 cup fresh or frozen unsweetened raspberries
1-1/2 cups low-fat (1%) milk
1/2 tsp vanilla extract
1/4 tsp almond extract
Pinch of ground cinnamon
In a blender, combine all ingredients except cinnamon. Blend 20 seconds or more until smooth. Pour into glasses and garnish with a sprinkle of ground cinnamon.
Washington Apple Pizza
This recipe's calcium, found in mozzarella, and quercetin, found in apple may help prevent breast and lung cancers.
Makes 4 servings
1/2 cup low-fat ricotta cheese
3 tbsp red onion, minced
1/4 cup red bell pepper, diced
1/4 cup yellow bell pepper, diced
1 (16 oz) pre-cooked whole wheat pizza crust
1 Fuji, Jonagold or Golden Delicious apple, cored and thinly sliced
1/2 cup jarred sweet red pepper, thinly sliced
3/4 cup shredded part-skim mozzarella cheese
Preheat oven to 425 ° F. In a small bowl, combine ricotta cheese, onion, green and orange pepper; mix well. Spread on pizza crust. Layer apple and red pepper on top of ricotta mixture. Sprinkle with mozzarella. Bake about 9 to 11 minutes or until cheese melts and pizza is heated through.
Raspberry Mango Tilapia
This low-fat dish has the tropical flavors of mangos and carries the sweet antioxidant punch of delicious raspberries. This recipe's vitamin C, found in raspberries, and beta carotene, found in mango, may help prevent pancreas and lung cancer.
Makes 4 servings
4 medium tilapia fillets (about 1-1/2 lbs total)
1 cup fresh raspberries
1 mango, peeled and diced
1 jalapeno pepper, seeded and chopped
1 tbsp fresh cilantro, chopped
Heat oven to 450 ° F. Place tilapia fillets on a nonstick baking sheet or baking sheet lined with foil and lightly sprayed with nonstick cooking spray. Bake 10 minutes or until fish flakes easily with fork. Meanwhile, combine remaining ingredients in a medium nonmetallic bowl. Divide fish among 4 dinner plates and top with raspberry mango salsa.
The Anti-Cancer Cookbook can be ordered from Sunrise River Press.