@AARP @MonicaBhide – 3 Cancer-Fighting Recipes

AARP_Logo_Red

3 Cancer-Fighting Recipes

These flavorful recipes are packed full of super nutrients

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.

Cancer-Fighting food recipes

Let your salad work hard for your health by adding super ingredients such as apple, grapes, quinoa and walnuts. — Travis Rathbone (Food Stylist: Roscoe Betsill; Prop Stylist: Thom Driver)

Arugula Salad With Apple, Grapes, Quinoa and Toasted Walnuts

Serves 4

For the dressing:

  • 1 teaspoon toasted ground cumin
  • 3 tablespoons olive oil
  • 2 tablespoons champagne vinegar or red wine vinegar
  • 1 teaspoon honey

For the salad

  • 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

Instructions:

  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

Cancer-Fighting food recipes

Go meatless with this cancer-fighting recipe that serves up healthy veggies over steamed rice. — Travis Rathbone (Food Stylist: Roscoe Betsill; Prop Stylist: Thom Driver)

Curried Broccoli With Tomatoes, Garlic and Coconut Milk

Serves 4

  • 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

Instructions:

  1. In a medium saucepan, heat the oil over medium-high heat.
  2. Once the oil is hot, add the onion and garlic and cook, stirring often, until the onions are just soft but not browned, about 5 to 6 minutes.
  3. Add the mushrooms and bell pepper and cook, stirring occasionally, until softened, about 2 minutes more.
  4. Add the tomatoes and cook for about 3 minutes, until they begin to soften.
  5. Add the broccoli, carrots and cilantro. Cook for about 1 minute more.
  6. Add the curry powder, salt and coconut milk and mix well to combine.
  7. Bring the mixture to a boil, reduce the heat to low, cover and simmer until all the vegetables are tender, about 8 minutes. Stir occasionally to prevent sticking.
  8. Just before serving, sprinkle some lemon juice over the meal.
  9. Serve hot over steamed rice.

Nutrients per serving (not including rice): 164 calories, 3g protein, 20g carbohydrates, 3g fiber, 9g fat, 0mg cholesterol, 363mg sodium

Cancer fighting foods (Travis Rathbone (Food Stylist: Roscoe Betsill; Prop Stylist: Thom Driver))

Four-Bean Chili

Serves 4

You can use your favorite combination of beans for this simple chili. If you like, add 8 ounces of lean ground beef or turkey right after the onion, garlic and ginger are soft and cook for about 5 minutes, stirring to break up lumps, until the meat is no longer pink. This chili freezes well.

  • 2 tablespoons olive oil
  • 1 large yellow onion, peeled and chopped
  • 1 teaspoon minced garlic
  • 1 teaspoon minced ginger
  • 1/4 cup tomato paste
  • 4 small tomatoes, diced
  • 2 tablespoons chili powder
  • 2 teaspoons dried oregano
  • 2 teaspoons ground coriander
  • 1/2 (15-ounce) can black beans, rinsed and drained
  • 1/2 (15-ounce) can black-eyed peas, rinsed and drained
  • 1/2 (15-ounce) can pinto beans, rinsed and drained
  • 1/2 (15-ounce) can garbanzo beans (chickpeas), rinsed and drained
  • Salt to taste
  • 4 cups chicken stock (homemade or store-bought), plus 1 cup if needed
  • 1 teaspoon toasted cumin seeds, for garnish
  • 1 tablespoon finely chopped cilantro, for garnish

Instructions:

  1. In a large, deep, heavy-bottomed pot, heat the oil over medium-high heat.
  2. Add the onion, garlic and ginger and cook, stirring, until the onion begins to soften, 5 to 7 minutes.
  3. Add the tomato paste, tomatoes, chili powder, oregano and coriander and cook for 5 minutes more, stirring occasionally.
  4. Add all the beans and 4 cups of stock; bring to a boil.
  5. Reduce the heat to a gentle simmer and cook for 30 minutes, stirring occasionally, until the flavors are blended. If the chili seems to be drying out as it cooks, stir in the remaining 1 cup of stock.
  6. Serve hot, garnished with cumin seeds and cilantro.

Nutrients per serving: 565 calories, 26g protein, 85g carbohydrates, 20g fiber, 14g fat (2g saturated fat), 7mg cholesterol, 2,061mg sodium

Leave a Comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s