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    Cancer Fighting Recipes

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    zbhabha
    The document provides recipes and information for a cancer prevention diet based on a scientific report. It recommends eating a plant-based diet high in fruits and vegetables, limiting red meat and processed meat, and avoiding sugary drinks. Several recipes are included, such as Arabic salad, baked eggplant, and roasted sweet potato wedges, which are made with ingredients that fight cancer according to studies. The goal of the diet is to help lower the risk of developing cancer by making healthy choices.

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    Attribution Non-Commercial (BY-NC)
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    Cancer Fighting Recipes

    Uploaded by

    zbhabha
    241 views11 pages
    The document provides recipes and information for a cancer prevention diet based on a scientific report. It recommends eating a plant-based diet high in fruits and vegetables, limiting red meat and processed meat, and avoiding sugary drinks. Several recipes are included, such as Arabic salad, baked eggplant, and roasted sweet potato wedges, which are made with ingredients that fight cancer according to studies. The goal of the diet is to help lower the risk of developing cancer by making healthy choices.

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    The document provides recipes and information for a cancer prevention diet based on a scientific report. It recommends eating a plant-based diet high in fruits and vegetables, limiting red meat and processed meat, and avoiding sugary drinks. Several recipes are included, such as Arabic salad, baked eggplant, and roasted sweet potato wedges, which are made with ingredients that fight cancer according to studies. The goal of the diet is to help lower the risk of developing cancer by making healthy choices.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    241 views11 pages

    Cancer Fighting Recipes

    Uploaded by

    zbhabha
    The document provides recipes and information for a cancer prevention diet based on a scientific report. It recommends eating a plant-based diet high in fruits and vegetables, limiting red meat and processed meat, and avoiding sugary drinks. Several recipes are included, such as Arabic salad, baked eggplant, and roasted sweet potato wedges, which are made with ingredients that fight cancer according to studies. The goal of the diet is to help lower the risk of developing cancer by making healthy choices.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 11

    Vegetarian Recipes to Fight

    Cancer

    A special report from


    Vegemaniac.com
    For Healthy Living, Longevity and Wellness

    -By Mohana Gill


    Summary: 8-Action Cancer
    Prevention Diet
    A long-awaited scientific report on cancer prevention stated plain and simple that the more
    pounds you're carrying, the greater your risk of developing one or more of 17 cancers. After
    analyzing 7,000 scientific studies, the World Cancer Research Fund and the American Institute
    for Cancer Research made 8 diet recommendations you can use to lower the odds of
    developing cancer1.

    1. Be as lean as possible

    Aim for Body Mass Index of 21 - 23.

    2. Be Active

    Aim for 60 minutes or more moderate activity every day, or 30+ minutes of vigorous activity.

    3. Avoid energy-dense foods and sugary drinks

    Avoid foods that are high in fat, like fast foods and processed foods. Also avoid sugary drinks
    like soda.

    4. Eat plant-based foods

    Aim for 5 servings of non-starchy fruits and vegetables every day (potato, yam, sweet potato,
    and cassava don't count). Eat only limited amounts of refined grains like white bread and
    pasta. Instead, include legumes or whole grains in every meal.

    5. Limit red meat and avoid processed meat

    Limit red meat intake (beef, pork, lamb and goat) to less than 18 oz. a week and avoid
    processed meat at all costs.

    6. Limit alcohol

    Men: no more than 2 drinks a day

    Women: no more than 1 drink a day

    7. Limit salty foods


    Salt and salt-preserved foods are probably a cause of stomach cancer. Limit sodium intake to
    2400 mg a day

    8. Don't bank on pills

    Some supplements or high-dose nutrients are associated with higher risk of developing
    cancer. Stick to a healthy diet instead and don't bank on dietary supplements as the magic
    pills in preventing cancer
    Recipes
    Arabic Salad
    2 diced roma tomatoes

    1 zucchini, peeled and chopped

    1/2 onion chopped very fine

    2 t cumin

    cilantro and cayenne to taste

    2 T lemon juice

    1 T water

    1 T olive oil

    1 t flax oil

    A few drops of sesame oil

    Toss and refrigerate. Serve with parsley sprigs

    Easy to digest version:

    Steam chopped onion, zucchini and tomato for 6 minutes. Chill and mix with other
    ingredients.
    Baked Eggplant
    1 eggplant peeled and sliced into rounds

    1 T olive oil

    1 t dried oregano

    1 t dried parsley

    1\2 t cayenne pepper

    Bread crumbs

    Rub eggplant with olive oil and also oil a cookie sheet.

    Mix bread crumbs with the herbs and coat the eggplant with it

    Lay on the cookie sheet and bake at 400 degrees F until brown.

    Turn at least once

    Braised Tofu
    1\2 pound firm tofu, cut into 1\2 in. cubes.

    1 cup chopped vegetables [broccoli, cauliflower, shallots, carrots etc.]

    1\2 t olive oil

    sauce

    1\4 cup tamari sauce {or substitute 3 T Ketchup manis (sweet ketchup – Asian grocer)].

    1\2 t balsamic vinegar.

    1 t finely chopped ginger.

    3 cloves crushed garlic.

    Marinate tofu in sauce mixture for one hour or more.

    Braise tofu by adding some sauce mixture in frying pan with olive oil.

    Turn gently and reduce.


    Natural Foods that Fight Cancer
    Tea (green and black), ginger, garlic, broccoli, onions, carrots, mushrooms, soyabeans,
    tomatoes, papaya, avocado, apple, pineapple, citrus fruits like oranges, grapefruit, sweet lime
    and lime, etc., green vegetables like spinach, lettuce, broccoli, french beans, radish leaves,
    green fenugreek (methi), okra (bhindi), sarson saag (mustard leaves), etc. have cancer
    preventing chemicals. The darker the green vegetable, the more is its anticancer effect. For
    prevention of cancer, you should eat dark green vegetables which contain betacarotene,
    lutein and folic acid - helpful in cancer prevention and healing.

    Roasted Sweet Potato Wedges


    Makes 4 servings

    Once you try this version of “fries,” you’ll be hooked! They’re loaded with cancer-fighting
    beta-carotene, and baking them essentially eliminates the fat completely.

    2 medium sweet potatoes (unpeeled), cut into wedges

    1/8 teaspoon cinnamon

    1/4 teaspoon salt

    1/4 teaspoon ground cumin

    1/8 teaspoon black pepper

    1/4 teaspoon garlic powder

    Vegetable oil spray

    Preheat oven to 450⁰F.

    Combine sweet potatoes, cinnamon, salt, cumin, black pepper, and garlic powder in a plastic
    bag. Seal and shake. Place sweet potatoes on a baking sheet (do not overlap) lightly coated
    with vegetable oil spray. Bake for 20 minutes or until very tender, flipping potatoes once
    during cooking.

    Per serving (1/4 of recipe):

    53 calories

    0.1 g fat

    0 g saturated fat
    2.1% calories from fat

    0 mg cholesterol

    1.2 g protein

    12.1 g total carbohydrate

    4.8 g sugar

    2 g fiber

    106 mg sodium

    24 mg calcium

    0.5 mg iron

    11.3 mg vitamin C

    6561 mcg beta-carotene

    0.4 mg vitamin E

    Recipe by Brie Turner-McGrievy, M.S., R.D2.

    Fruited Breakfast Quinoa


    Quinoa is a highly nutritious grain that was a staple in the diet of the ancient Incas. It has a
    delicious flavor and a light, fluffy texture. It is important to rinse the grain thoroughly prior to
    cooking.

    Directions

    Makes about 6 1/2-cup servings

    1/2 cup dry quinoa, well-rinsed

    1 1/2 cups vanilla rice milk

    2 tablespoons raisins

    1 cup chopped fresh or canned apricots

    1/4 teaspoon vanilla extract


    To thoroughly rinse quinoa, cover it with water in a mixing bowl, and then rub it between the
    palms of your hands. Pour off the cloudy liquid through a strainer and then repeat the
    process two or three more times, until the rinse liquid remains clear.

    Combine quinoa and rice milk in a medium saucepan. Bring to a slow simmer, then cover
    and cook for about 15 minutes until the quinoa is tender. Stir in raisins, apricots, and vanilla.
    Cook an additional 2 minutes. Serve warm or chilled.

    Quinoa keeps well in the refrigerator. Cool leftovers to room temperature, place in a covered
    dish, and refrigerate for up to three days.

    Resources

    1- Health Castle
    2 – NutritionMD
    3 – Recipes compiled from The Cancer Project

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