Foods that fight cancer
It's easy to get caught up in the latest reports about what can cause cancer but there are many variables that influence one's risk of getting the potentially fatal disease.
While there are no surefire ways to fend off illness and disease, research shows that there are some foods that fight cancer, including cruciferous vegetables and vitamin D. The following 20 recipes can help you to load up on cancer-fighting nutrients.
Cancer-fighting cruciferous vegetables
1. Arugula Risotto
Peppery arugula loses most of its bite but none of its flavour when it is wilted in the hot risotto. Buy unsliced pancetta for this recipe, so you can dice it properly.
2. Braised Baby Bok Choy with Lemon and Lemon Grass
Baby bok choy may be a new vegetable for you, but it may soon become an easy favourite, too!
3. Spiced Broccoli Salad
Blanched broccoli is annointed with sizzling Italian-spiced olive oil and tossed with lemon juice.
4. Garlic Sautéed Brussels Sprouts
This recipe just might convince the skeptics that brussels sprouts are indeed a vegetable worthy of praise.
5. Braised Cabbage
Cabbage is delicious when simmered slowly in its own juices, with just a bit of fat and onions.
6. Red Cabbage Salad
The colour and intense flavour of red cabbage makes for a beautiful coleslaw. It particularly benefits from salting before making the salad because it is tougher than green cabbage.
7. Cauliflower with Parsley Sauce
This dish improves after a few days of marinating and tastes best when served at room temperature.
8. Lobster-Horseradish Mashed Potatoes
Canned or frozen lobster can be used for this side dish, but it will be tastiest if you use a fresh, steamed Atlantic lobster tail.
9. Radish Greens Soup
You can serve this soup hot or chilled. Garnish with chopped chives, chervil or parsley, if desired.
10. Rapini Braised in Vinegar
This recipe is from Puglia in southeast Italy. The braising with the vinegar dulls the rapini to an olive green colour, but it tastes wonderful. Serve it in the local manner as an antipasto with crusty bread.
11. Stuffed Turnips
Purple-topped white turnips are underappreciated in Canada; they are a lovely mild-flavoured vegetable and are quite versatile in the kitchen. Serve this as a side dish for roasts or poultry.
12. Beet and Pear Salad Over Watercress
This is an upscale, simple-to-make salad that always gets raves from company. This dressing is so wonderful you'll want to double it and serve it over plain greens just for you!
13. Watercress, Fennel and Clementine Salad
This zesty, fresh salad brightens up any meal.
Vitamin D for cancer prevention
14. Basic Vanilla Ice Cream
It might be a basic and simple flavour, but there's a reason why vanilla ice cream is Number 1 with many ice cream lovers: it's delicious. The secret to getting the best results is to use natural ingredients -- don't substitute vanilla flavouring here!
15. Heart-Smart Salmon Dip
Cold-water fish, such as salmon, sardines and mackerel, offer a defence against heart disease and stroke in a number of ways. The type of fat they contain -- omega-3 fatty acids -- not only decreases the risk of developing blood clots that can lead to a heart attack or stroke, but also promotes healthier blood pressure and triglyceride readings.
16. Grilled Salmon with Dill and Mustard Seeds
Dill is a favourite seasoning for salmon; here, it's complemented by spicy mustard seeds and cumin. Mayonnaise helps the spices adhere to the salmon, adds moistness and prevents the fish from sticking to the grate.
17. Salmon in Lemon Olive Sauce
Another simple cooking method produces fine results.
18. Grilled Trout with Lemon and Onion Relish
Loaded with chunks of juicy lemon, the relish for this simple trout or salmon is powerfully tangy, so you only need a small amount.
19. Grilled Rainbow Trout with Herb Stuffing
Boning trout is actually quite easy, and you don't need to worry about the flesh of the fish getting a bit nicked -- you won't be able to tell after it's stuffed. Thickly slice the grilled fish crosswise and serve with a watercress or green salad dressed with a simple vinaigrette.
20. Grilled Tuna with Grilled Jalapeño Salsa
This salsa is also good for grilled fish such as mahi-mahi (dolphin fish), marlin and swordfish. Unlike tuna, which should be cooked just until rare, other fish should be cooked through until it flakes easily. Jalapeño peppers vary widely in heat, so taste a bit of each of your peppers and adjust the amount you use accordingly.
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