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Cancer-Fighting Food Tactics

Cancer-Fighting Food Tactics


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I had a friend with cancer who had been convinced that his diet was a cause of his disease. In a search for answers, he blamed dairy as one of the culprits. He did his best to avoid it, even though from his hospital bed, where his weight was rapidly dropping by the day, all he craved was a milkshake.

When you're living with cancer, knowing how to eat can be confusing — all the more so because the experience of cancer is so individualized. Margaret Ziegler of Memorial Sloan-Kettering Cancer Center explains what a cancer patient is up against, “Every person with cancer has a unique experience, and you don’t know what to expect. There’s an overload of information — from the Internet, friends, family — and it’s not always accurate. It becomes overwhelming.”

Though the basic tenets of a healthy diet remain the same (eating plant-based foods, whole grains, and lean proteins), there are no all-inclusive recommendations that can be offered when advising one what to eat if they have cancer, no “one-fits-all” diet plan. “The types of nutrients and foods that a cancer patient needs more of are really hard to pinpoint, because the needs are so individualized,” says Colleen Doyle, director of nutrition and physical activity at the American Cancer Society. “Depending on someone’s nutritional status at the point of diagnosis, the stage of diagnosis, the type of treatment, how they respond to treatment, what side effects they may experience... the list goes on.”

This is where the role of a dietician becomes so important. According to Mary Eve Brown, a nutrition specialist at Johns Hopkins, “A dietician knows what the challenges are and can give people the tools to work with.” Dieticians focus on helping patients maintain a healthy weight (both weight loss and weight gain can occur depending on the type of cancer and treatment), and managing the symptoms that can arise such as loss of appetite, nausea, taste changes, diarrhea, or mouth soreness. Dieticians also help patients build a “tool kit” of strategies to deal with the challenges of eating while living with cancer, providing suggestions on how to structure meal times, recipes for healthy snacks, and easy prep tools.

With all of the stresses that come with cancer, nutrition may be the last thing on a person’s mind, but Ziegler emphasizes, “Food is as important as medicine. Patients that are able to stay hydrated and well-nourished recover more quickly.” Eating a highly nutritious diet is an essential part of cancer recovery, but sometimes it helps to be reminded that food should never be a source of guilt, either. “We can’t control everything,” nutritionist Carol Sullivan points out. “People put pressure on themselves to eat a certain way, but eating should never be stressful. Moderation is important.” My friend should have had that milkshake, and 10 more after it. When someone is going through something as difficult as cancer, it can sometimes be necessary to take a step back and embrace the basic, healing potential of food.


3 Cancer-Fighting Recipes

by Monica Bhide, AARP The Magazine, April/May 2014 | Comments: 0

En español | The experts can't repeat it enough: The best ammunition to reduce your risk for cancer is a healthy diet packed with superfoods. Arm your kitchen with the top cancer-fighting ingredients, and try these flavorful recipes your family will enjoy.

Travis Rathbone (Food Stylist: Roscoe Betsill Prop Stylist: Thom Driver)

Let your salad work hard for your health by adding super ingredients such as apple, grapes, quinoa and walnuts.

Arugula Salad With Apple, Grapes, Quinoa and Toasted Walnuts

  • 1 teaspoon toasted ground cumin
  • 3 tablespoons olive oil
  • 2 tablespoons champagne vinegar or red wine vinegar
  • 1 teaspoon honey
  • 1-1/2 cups packed arugula, rinsed and dried
  • 1 cup packed baby spinach, rinsed and dried
  • 1/2 small red onion, peeled and thinly sliced
  • 1/2 cup cooked quinoa (regular or red), cooled
  • 2 tablespoons toasted sunflower seeds
  • 3 tablespoons chopped toasted walnuts
  • 1 cup seedless grapes (red and green mixed), cut in half
  • 1 medium apple, quartered, cored and diced
  1. In a small bowl, combine all the dressing ingredients and mix well.
  2. In a large bowl, combine all the salad ingredients.
  3. Pour the dressing over the salad. Toss to mix well and serve immediately.

Nutrients per serving: 244 calories, 4g protein, 22g carbohydrates, 4g fiber, 17g fat (2g saturated fat), 0mg cholesterol, 13mg sodium

Travis Rathbone (Food Stylist: Roscoe Betsill Prop Stylist: Thom Driver)

Go meatless with this cancer-fighting recipe that serves up healthy veggies over steamed rice.

Curried Broccoli With Tomatoes, Garlic and Coconut Milk

  • 1 tablespoon vegetable oil
  • 1 small yellow onion, peeled and chopped
  • 3 garlic cloves, peeled and crushed
  • 1 cup sliced fresh mushrooms
  • 1 small red bell pepper, seeded and diced
  • 1/2 cup chopped or diced tomatoes
  • 2 cups small broccoli florets
  • 1 cup shredded carrots
  • 2 tablespoons finely chopped cilantro
  • 2 teaspoons mild curry powder
  • 1/2 teaspoon salt (or less to taste)
  • 1 (13.5-ounce) can light coconut milk
  • Half a lemon
  • Steamed rice, for serving

3 Cancer-Fighting Recipes

by Monica Bhide, AARP The Magazine, April/May 2014 | Comments: 0

En español | The experts can't repeat it enough: The best ammunition to reduce your risk for cancer is a healthy diet packed with superfoods. Arm your kitchen with the top cancer-fighting ingredients, and try these flavorful recipes your family will enjoy.

Travis Rathbone (Food Stylist: Roscoe Betsill Prop Stylist: Thom Driver)

Let your salad work hard for your health by adding super ingredients such as apple, grapes, quinoa and walnuts.

Arugula Salad With Apple, Grapes, Quinoa and Toasted Walnuts

  • 1 teaspoon toasted ground cumin
  • 3 tablespoons olive oil
  • 2 tablespoons champagne vinegar or red wine vinegar
  • 1 teaspoon honey
  • 1-1/2 cups packed arugula, rinsed and dried
  • 1 cup packed baby spinach, rinsed and dried
  • 1/2 small red onion, peeled and thinly sliced
  • 1/2 cup cooked quinoa (regular or red), cooled
  • 2 tablespoons toasted sunflower seeds
  • 3 tablespoons chopped toasted walnuts
  • 1 cup seedless grapes (red and green mixed), cut in half
  • 1 medium apple, quartered, cored and diced
  1. In a small bowl, combine all the dressing ingredients and mix well.
  2. In a large bowl, combine all the salad ingredients.
  3. Pour the dressing over the salad. Toss to mix well and serve immediately.

Nutrients per serving: 244 calories, 4g protein, 22g carbohydrates, 4g fiber, 17g fat (2g saturated fat), 0mg cholesterol, 13mg sodium

Travis Rathbone (Food Stylist: Roscoe Betsill Prop Stylist: Thom Driver)

Go meatless with this cancer-fighting recipe that serves up healthy veggies over steamed rice.

Curried Broccoli With Tomatoes, Garlic and Coconut Milk

  • 1 tablespoon vegetable oil
  • 1 small yellow onion, peeled and chopped
  • 3 garlic cloves, peeled and crushed
  • 1 cup sliced fresh mushrooms
  • 1 small red bell pepper, seeded and diced
  • 1/2 cup chopped or diced tomatoes
  • 2 cups small broccoli florets
  • 1 cup shredded carrots
  • 2 tablespoons finely chopped cilantro
  • 2 teaspoons mild curry powder
  • 1/2 teaspoon salt (or less to taste)
  • 1 (13.5-ounce) can light coconut milk
  • Half a lemon
  • Steamed rice, for serving

3 Cancer-Fighting Recipes

by Monica Bhide, AARP The Magazine, April/May 2014 | Comments: 0

En español | The experts can't repeat it enough: The best ammunition to reduce your risk for cancer is a healthy diet packed with superfoods. Arm your kitchen with the top cancer-fighting ingredients, and try these flavorful recipes your family will enjoy.

Travis Rathbone (Food Stylist: Roscoe Betsill Prop Stylist: Thom Driver)

Let your salad work hard for your health by adding super ingredients such as apple, grapes, quinoa and walnuts.

Arugula Salad With Apple, Grapes, Quinoa and Toasted Walnuts

  • 1 teaspoon toasted ground cumin
  • 3 tablespoons olive oil
  • 2 tablespoons champagne vinegar or red wine vinegar
  • 1 teaspoon honey
  • 1-1/2 cups packed arugula, rinsed and dried
  • 1 cup packed baby spinach, rinsed and dried
  • 1/2 small red onion, peeled and thinly sliced
  • 1/2 cup cooked quinoa (regular or red), cooled
  • 2 tablespoons toasted sunflower seeds
  • 3 tablespoons chopped toasted walnuts
  • 1 cup seedless grapes (red and green mixed), cut in half
  • 1 medium apple, quartered, cored and diced
  1. In a small bowl, combine all the dressing ingredients and mix well.
  2. In a large bowl, combine all the salad ingredients.
  3. Pour the dressing over the salad. Toss to mix well and serve immediately.

Nutrients per serving: 244 calories, 4g protein, 22g carbohydrates, 4g fiber, 17g fat (2g saturated fat), 0mg cholesterol, 13mg sodium

Travis Rathbone (Food Stylist: Roscoe Betsill Prop Stylist: Thom Driver)

Go meatless with this cancer-fighting recipe that serves up healthy veggies over steamed rice.

Curried Broccoli With Tomatoes, Garlic and Coconut Milk

  • 1 tablespoon vegetable oil
  • 1 small yellow onion, peeled and chopped
  • 3 garlic cloves, peeled and crushed
  • 1 cup sliced fresh mushrooms
  • 1 small red bell pepper, seeded and diced
  • 1/2 cup chopped or diced tomatoes
  • 2 cups small broccoli florets
  • 1 cup shredded carrots
  • 2 tablespoons finely chopped cilantro
  • 2 teaspoons mild curry powder
  • 1/2 teaspoon salt (or less to taste)
  • 1 (13.5-ounce) can light coconut milk
  • Half a lemon
  • Steamed rice, for serving

3 Cancer-Fighting Recipes

by Monica Bhide, AARP The Magazine, April/May 2014 | Comments: 0

En español | The experts can't repeat it enough: The best ammunition to reduce your risk for cancer is a healthy diet packed with superfoods. Arm your kitchen with the top cancer-fighting ingredients, and try these flavorful recipes your family will enjoy.

Travis Rathbone (Food Stylist: Roscoe Betsill Prop Stylist: Thom Driver)

Let your salad work hard for your health by adding super ingredients such as apple, grapes, quinoa and walnuts.

Arugula Salad With Apple, Grapes, Quinoa and Toasted Walnuts

  • 1 teaspoon toasted ground cumin
  • 3 tablespoons olive oil
  • 2 tablespoons champagne vinegar or red wine vinegar
  • 1 teaspoon honey
  • 1-1/2 cups packed arugula, rinsed and dried
  • 1 cup packed baby spinach, rinsed and dried
  • 1/2 small red onion, peeled and thinly sliced
  • 1/2 cup cooked quinoa (regular or red), cooled
  • 2 tablespoons toasted sunflower seeds
  • 3 tablespoons chopped toasted walnuts
  • 1 cup seedless grapes (red and green mixed), cut in half
  • 1 medium apple, quartered, cored and diced
  1. In a small bowl, combine all the dressing ingredients and mix well.
  2. In a large bowl, combine all the salad ingredients.
  3. Pour the dressing over the salad. Toss to mix well and serve immediately.

Nutrients per serving: 244 calories, 4g protein, 22g carbohydrates, 4g fiber, 17g fat (2g saturated fat), 0mg cholesterol, 13mg sodium

Travis Rathbone (Food Stylist: Roscoe Betsill Prop Stylist: Thom Driver)

Go meatless with this cancer-fighting recipe that serves up healthy veggies over steamed rice.

Curried Broccoli With Tomatoes, Garlic and Coconut Milk

  • 1 tablespoon vegetable oil
  • 1 small yellow onion, peeled and chopped
  • 3 garlic cloves, peeled and crushed
  • 1 cup sliced fresh mushrooms
  • 1 small red bell pepper, seeded and diced
  • 1/2 cup chopped or diced tomatoes
  • 2 cups small broccoli florets
  • 1 cup shredded carrots
  • 2 tablespoons finely chopped cilantro
  • 2 teaspoons mild curry powder
  • 1/2 teaspoon salt (or less to taste)
  • 1 (13.5-ounce) can light coconut milk
  • Half a lemon
  • Steamed rice, for serving

3 Cancer-Fighting Recipes

by Monica Bhide, AARP The Magazine, April/May 2014 | Comments: 0

En español | The experts can't repeat it enough: The best ammunition to reduce your risk for cancer is a healthy diet packed with superfoods. Arm your kitchen with the top cancer-fighting ingredients, and try these flavorful recipes your family will enjoy.

Travis Rathbone (Food Stylist: Roscoe Betsill Prop Stylist: Thom Driver)

Let your salad work hard for your health by adding super ingredients such as apple, grapes, quinoa and walnuts.

Arugula Salad With Apple, Grapes, Quinoa and Toasted Walnuts

  • 1 teaspoon toasted ground cumin
  • 3 tablespoons olive oil
  • 2 tablespoons champagne vinegar or red wine vinegar
  • 1 teaspoon honey
  • 1-1/2 cups packed arugula, rinsed and dried
  • 1 cup packed baby spinach, rinsed and dried
  • 1/2 small red onion, peeled and thinly sliced
  • 1/2 cup cooked quinoa (regular or red), cooled
  • 2 tablespoons toasted sunflower seeds
  • 3 tablespoons chopped toasted walnuts
  • 1 cup seedless grapes (red and green mixed), cut in half
  • 1 medium apple, quartered, cored and diced
  1. In a small bowl, combine all the dressing ingredients and mix well.
  2. In a large bowl, combine all the salad ingredients.
  3. Pour the dressing over the salad. Toss to mix well and serve immediately.

Nutrients per serving: 244 calories, 4g protein, 22g carbohydrates, 4g fiber, 17g fat (2g saturated fat), 0mg cholesterol, 13mg sodium

Travis Rathbone (Food Stylist: Roscoe Betsill Prop Stylist: Thom Driver)

Go meatless with this cancer-fighting recipe that serves up healthy veggies over steamed rice.

Curried Broccoli With Tomatoes, Garlic and Coconut Milk

  • 1 tablespoon vegetable oil
  • 1 small yellow onion, peeled and chopped
  • 3 garlic cloves, peeled and crushed
  • 1 cup sliced fresh mushrooms
  • 1 small red bell pepper, seeded and diced
  • 1/2 cup chopped or diced tomatoes
  • 2 cups small broccoli florets
  • 1 cup shredded carrots
  • 2 tablespoons finely chopped cilantro
  • 2 teaspoons mild curry powder
  • 1/2 teaspoon salt (or less to taste)
  • 1 (13.5-ounce) can light coconut milk
  • Half a lemon
  • Steamed rice, for serving

3 Cancer-Fighting Recipes

by Monica Bhide, AARP The Magazine, April/May 2014 | Comments: 0

En español | The experts can't repeat it enough: The best ammunition to reduce your risk for cancer is a healthy diet packed with superfoods. Arm your kitchen with the top cancer-fighting ingredients, and try these flavorful recipes your family will enjoy.

Travis Rathbone (Food Stylist: Roscoe Betsill Prop Stylist: Thom Driver)

Let your salad work hard for your health by adding super ingredients such as apple, grapes, quinoa and walnuts.

Arugula Salad With Apple, Grapes, Quinoa and Toasted Walnuts

  • 1 teaspoon toasted ground cumin
  • 3 tablespoons olive oil
  • 2 tablespoons champagne vinegar or red wine vinegar
  • 1 teaspoon honey
  • 1-1/2 cups packed arugula, rinsed and dried
  • 1 cup packed baby spinach, rinsed and dried
  • 1/2 small red onion, peeled and thinly sliced
  • 1/2 cup cooked quinoa (regular or red), cooled
  • 2 tablespoons toasted sunflower seeds
  • 3 tablespoons chopped toasted walnuts
  • 1 cup seedless grapes (red and green mixed), cut in half
  • 1 medium apple, quartered, cored and diced
  1. In a small bowl, combine all the dressing ingredients and mix well.
  2. In a large bowl, combine all the salad ingredients.
  3. Pour the dressing over the salad. Toss to mix well and serve immediately.

Nutrients per serving: 244 calories, 4g protein, 22g carbohydrates, 4g fiber, 17g fat (2g saturated fat), 0mg cholesterol, 13mg sodium

Travis Rathbone (Food Stylist: Roscoe Betsill Prop Stylist: Thom Driver)

Go meatless with this cancer-fighting recipe that serves up healthy veggies over steamed rice.

Curried Broccoli With Tomatoes, Garlic and Coconut Milk

  • 1 tablespoon vegetable oil
  • 1 small yellow onion, peeled and chopped
  • 3 garlic cloves, peeled and crushed
  • 1 cup sliced fresh mushrooms
  • 1 small red bell pepper, seeded and diced
  • 1/2 cup chopped or diced tomatoes
  • 2 cups small broccoli florets
  • 1 cup shredded carrots
  • 2 tablespoons finely chopped cilantro
  • 2 teaspoons mild curry powder
  • 1/2 teaspoon salt (or less to taste)
  • 1 (13.5-ounce) can light coconut milk
  • Half a lemon
  • Steamed rice, for serving

3 Cancer-Fighting Recipes

by Monica Bhide, AARP The Magazine, April/May 2014 | Comments: 0

En español | The experts can't repeat it enough: The best ammunition to reduce your risk for cancer is a healthy diet packed with superfoods. Arm your kitchen with the top cancer-fighting ingredients, and try these flavorful recipes your family will enjoy.

Travis Rathbone (Food Stylist: Roscoe Betsill Prop Stylist: Thom Driver)

Let your salad work hard for your health by adding super ingredients such as apple, grapes, quinoa and walnuts.

Arugula Salad With Apple, Grapes, Quinoa and Toasted Walnuts

  • 1 teaspoon toasted ground cumin
  • 3 tablespoons olive oil
  • 2 tablespoons champagne vinegar or red wine vinegar
  • 1 teaspoon honey
  • 1-1/2 cups packed arugula, rinsed and dried
  • 1 cup packed baby spinach, rinsed and dried
  • 1/2 small red onion, peeled and thinly sliced
  • 1/2 cup cooked quinoa (regular or red), cooled
  • 2 tablespoons toasted sunflower seeds
  • 3 tablespoons chopped toasted walnuts
  • 1 cup seedless grapes (red and green mixed), cut in half
  • 1 medium apple, quartered, cored and diced
  1. In a small bowl, combine all the dressing ingredients and mix well.
  2. In a large bowl, combine all the salad ingredients.
  3. Pour the dressing over the salad. Toss to mix well and serve immediately.

Nutrients per serving: 244 calories, 4g protein, 22g carbohydrates, 4g fiber, 17g fat (2g saturated fat), 0mg cholesterol, 13mg sodium

Travis Rathbone (Food Stylist: Roscoe Betsill Prop Stylist: Thom Driver)

Go meatless with this cancer-fighting recipe that serves up healthy veggies over steamed rice.

Curried Broccoli With Tomatoes, Garlic and Coconut Milk

  • 1 tablespoon vegetable oil
  • 1 small yellow onion, peeled and chopped
  • 3 garlic cloves, peeled and crushed
  • 1 cup sliced fresh mushrooms
  • 1 small red bell pepper, seeded and diced
  • 1/2 cup chopped or diced tomatoes
  • 2 cups small broccoli florets
  • 1 cup shredded carrots
  • 2 tablespoons finely chopped cilantro
  • 2 teaspoons mild curry powder
  • 1/2 teaspoon salt (or less to taste)
  • 1 (13.5-ounce) can light coconut milk
  • Half a lemon
  • Steamed rice, for serving

3 Cancer-Fighting Recipes

by Monica Bhide, AARP The Magazine, April/May 2014 | Comments: 0

En español | The experts can't repeat it enough: The best ammunition to reduce your risk for cancer is a healthy diet packed with superfoods. Arm your kitchen with the top cancer-fighting ingredients, and try these flavorful recipes your family will enjoy.

Travis Rathbone (Food Stylist: Roscoe Betsill Prop Stylist: Thom Driver)

Let your salad work hard for your health by adding super ingredients such as apple, grapes, quinoa and walnuts.

Arugula Salad With Apple, Grapes, Quinoa and Toasted Walnuts

  • 1 teaspoon toasted ground cumin
  • 3 tablespoons olive oil
  • 2 tablespoons champagne vinegar or red wine vinegar
  • 1 teaspoon honey
  • 1-1/2 cups packed arugula, rinsed and dried
  • 1 cup packed baby spinach, rinsed and dried
  • 1/2 small red onion, peeled and thinly sliced
  • 1/2 cup cooked quinoa (regular or red), cooled
  • 2 tablespoons toasted sunflower seeds
  • 3 tablespoons chopped toasted walnuts
  • 1 cup seedless grapes (red and green mixed), cut in half
  • 1 medium apple, quartered, cored and diced
  1. In a small bowl, combine all the dressing ingredients and mix well.
  2. In a large bowl, combine all the salad ingredients.
  3. Pour the dressing over the salad. Toss to mix well and serve immediately.

Nutrients per serving: 244 calories, 4g protein, 22g carbohydrates, 4g fiber, 17g fat (2g saturated fat), 0mg cholesterol, 13mg sodium

Travis Rathbone (Food Stylist: Roscoe Betsill Prop Stylist: Thom Driver)

Go meatless with this cancer-fighting recipe that serves up healthy veggies over steamed rice.

Curried Broccoli With Tomatoes, Garlic and Coconut Milk

  • 1 tablespoon vegetable oil
  • 1 small yellow onion, peeled and chopped
  • 3 garlic cloves, peeled and crushed
  • 1 cup sliced fresh mushrooms
  • 1 small red bell pepper, seeded and diced
  • 1/2 cup chopped or diced tomatoes
  • 2 cups small broccoli florets
  • 1 cup shredded carrots
  • 2 tablespoons finely chopped cilantro
  • 2 teaspoons mild curry powder
  • 1/2 teaspoon salt (or less to taste)
  • 1 (13.5-ounce) can light coconut milk
  • Half a lemon
  • Steamed rice, for serving

3 Cancer-Fighting Recipes

by Monica Bhide, AARP The Magazine, April/May 2014 | Comments: 0

En español | The experts can't repeat it enough: The best ammunition to reduce your risk for cancer is a healthy diet packed with superfoods. Arm your kitchen with the top cancer-fighting ingredients, and try these flavorful recipes your family will enjoy.

Travis Rathbone (Food Stylist: Roscoe Betsill Prop Stylist: Thom Driver)

Let your salad work hard for your health by adding super ingredients such as apple, grapes, quinoa and walnuts.

Arugula Salad With Apple, Grapes, Quinoa and Toasted Walnuts

  • 1 teaspoon toasted ground cumin
  • 3 tablespoons olive oil
  • 2 tablespoons champagne vinegar or red wine vinegar
  • 1 teaspoon honey
  • 1-1/2 cups packed arugula, rinsed and dried
  • 1 cup packed baby spinach, rinsed and dried
  • 1/2 small red onion, peeled and thinly sliced
  • 1/2 cup cooked quinoa (regular or red), cooled
  • 2 tablespoons toasted sunflower seeds
  • 3 tablespoons chopped toasted walnuts
  • 1 cup seedless grapes (red and green mixed), cut in half
  • 1 medium apple, quartered, cored and diced
  1. In a small bowl, combine all the dressing ingredients and mix well.
  2. In a large bowl, combine all the salad ingredients.
  3. Pour the dressing over the salad. Toss to mix well and serve immediately.

Nutrients per serving: 244 calories, 4g protein, 22g carbohydrates, 4g fiber, 17g fat (2g saturated fat), 0mg cholesterol, 13mg sodium

Travis Rathbone (Food Stylist: Roscoe Betsill Prop Stylist: Thom Driver)

Go meatless with this cancer-fighting recipe that serves up healthy veggies over steamed rice.

Curried Broccoli With Tomatoes, Garlic and Coconut Milk

  • 1 tablespoon vegetable oil
  • 1 small yellow onion, peeled and chopped
  • 3 garlic cloves, peeled and crushed
  • 1 cup sliced fresh mushrooms
  • 1 small red bell pepper, seeded and diced
  • 1/2 cup chopped or diced tomatoes
  • 2 cups small broccoli florets
  • 1 cup shredded carrots
  • 2 tablespoons finely chopped cilantro
  • 2 teaspoons mild curry powder
  • 1/2 teaspoon salt (or less to taste)
  • 1 (13.5-ounce) can light coconut milk
  • Half a lemon
  • Steamed rice, for serving

3 Cancer-Fighting Recipes

by Monica Bhide, AARP The Magazine, April/May 2014 | Comments: 0

En español | The experts can't repeat it enough: The best ammunition to reduce your risk for cancer is a healthy diet packed with superfoods. Arm your kitchen with the top cancer-fighting ingredients, and try these flavorful recipes your family will enjoy.

Travis Rathbone (Food Stylist: Roscoe Betsill Prop Stylist: Thom Driver)

Let your salad work hard for your health by adding super ingredients such as apple, grapes, quinoa and walnuts.

Arugula Salad With Apple, Grapes, Quinoa and Toasted Walnuts

  • 1 teaspoon toasted ground cumin
  • 3 tablespoons olive oil
  • 2 tablespoons champagne vinegar or red wine vinegar
  • 1 teaspoon honey
  • 1-1/2 cups packed arugula, rinsed and dried
  • 1 cup packed baby spinach, rinsed and dried
  • 1/2 small red onion, peeled and thinly sliced
  • 1/2 cup cooked quinoa (regular or red), cooled
  • 2 tablespoons toasted sunflower seeds
  • 3 tablespoons chopped toasted walnuts
  • 1 cup seedless grapes (red and green mixed), cut in half
  • 1 medium apple, quartered, cored and diced
  1. In a small bowl, combine all the dressing ingredients and mix well.
  2. In a large bowl, combine all the salad ingredients.
  3. Pour the dressing over the salad. Toss to mix well and serve immediately.

Nutrients per serving: 244 calories, 4g protein, 22g carbohydrates, 4g fiber, 17g fat (2g saturated fat), 0mg cholesterol, 13mg sodium

Travis Rathbone (Food Stylist: Roscoe Betsill Prop Stylist: Thom Driver)

Go meatless with this cancer-fighting recipe that serves up healthy veggies over steamed rice.

Curried Broccoli With Tomatoes, Garlic and Coconut Milk

  • 1 tablespoon vegetable oil
  • 1 small yellow onion, peeled and chopped
  • 3 garlic cloves, peeled and crushed
  • 1 cup sliced fresh mushrooms
  • 1 small red bell pepper, seeded and diced
  • 1/2 cup chopped or diced tomatoes
  • 2 cups small broccoli florets
  • 1 cup shredded carrots
  • 2 tablespoons finely chopped cilantro
  • 2 teaspoons mild curry powder
  • 1/2 teaspoon salt (or less to taste)
  • 1 (13.5-ounce) can light coconut milk
  • Half a lemon
  • Steamed rice, for serving



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