EATING CANCER AWAY - Delicious Cancer Fighting/Preventative Recipes
(FORCLOSURE: Before you read this article a little FYI on the following medical terms and research. When writing, I usually use a lot of my own knowledge/opinion but when it comes to the medical field, I like to know exactly what I am talking about. I hope that my more methodical blogs provide some knowledge and suggestions all in one place (instead of weeding through the internet trying to find what's real and what's not… that’s where I come in, I do hours of lengthy research reading through at least 6-7 valid sources that are recognized by an accredited medical/health related institution, are in some type of reputable medical research journal or study, and/or specific op ed’s that Doctors and other medical professionals write, etc.)
I am shocked to hear that this ingredient can PREVENT CANCER…
PARSLEY! Really? I would have never thought that this little herb was so powerful!
I love adding parsley into a lot of my dinner dishes, but I never knew how significant this herb really is. Parsley contains apigenin which is a bioflavonoid (an antioxidant to treat inflammatory conditions, healthy heart, supports blood circulation and helps the enhancement of vitamin C) that has been proven to play a role in preventing cancer. Filled with various beneficial health effects such as antioxidant, anti-inflammatory, and chemoprevention, studies showed that apigenin significantly decreases the secretion of various proinflammatory cytokines specifically tumor necrosis factor. 1
Tailgating off my previous blog regarding cancer-fighting foods I want to post some great cancer-fighting recipes for those who are currently battling, survivors, and families affected by cancer or just simply don’t have time for browsing the internet for hours and want to be a little more conscious of what they or their loved ones are putting into their bodies.
For most going through cancer treatment, even the smell of certain food can make you sick. There were a few things I could “stomach” when I was sick and going through chemo and radiation: light ice cream/yogurts, saltine crackers, mashed potatoes, fruit pops, milkshakes, and some light soups.
I enjoy the art of cooking; it's very calming and definitely has been one of my outlets post-cancer. Most of these recipes I’ve made up on my own, others I’ve tried but tweaked to my liking. If you don’t cook or really don’t have experience I wanted to post some easy recipes as well.
The following recipes are filled with antitumor, cancer fighting, anti-inflammatory, and antioxidant rich components. This really is a must read for those in treatment, post-cancer patients, and advocates….
Some of the following ingredients are specifically filled with cancer-fighting components. For example, extra virgin olive oil (EVOO) contains Hydroxytyrosol which has an antitumor effect and can kill and prevent cancer. This ribbon 🎗️ will be seen next to a prominent cancer-fighting/prevention ingredient- (please see my recent blog, Cancer Fighting Foods and Prevention to read more on specific foods)
For cancer patients: tailor these recipes to your specific need/want but try your best to get as many nutrients down as you can. Make it light or take things out of the following recipes if needed.
TUSCAN SOUP
This anti-cancer soup is filled with carotenoids which
are protective antioxidants that can stunt the growth of cancer cells and phytochemicals that act as a regulator in molecular pathways which are found in the growth of some cancers (specifically the carrots, tomato, spinach, and beans in this recipe)
Ingredients
9.5 cups of Low Sodium Chicken Broth
3 oz Tomato Paste 🎗️
28 oz Tomato Puree 🎗️
28 oz Crushed Tomatoes 🎗️
28 oz Tomato Sauce 🎗️
3 tbsp of Extra Virgin Olive Oil 🎗️
¾ water
3-4 cloves of garlic, chopped 🎗️
1 small yellow onion, chopped 🎗️
5 Turkey Sausage Links, sliced in rounds about ½ inch
3-4 Celery Sticks, sliced about ½ inch 🎗️
2-3 Jumbo Carrots, sliced about ½ inch 🎗️
15.5 oz Small White Beans 🎗️
8 oz Fresh Spinach, cut steams if you’d like 🎗️
6-7 Fresh Basil leaves, sliced about 1 inch 🎗️
Garlic Powder, 3-4 shakes 🎗️
Onion Powder, 3-4 shakes
Black Pepper, 3-4 shakes
Salt (I use low sodium), 3-4 shakes
Whole Grain Pasta Elbows (opt) 🎗️
Parmesan Grated Cheese (opt)
Directions
Chop, cut, and prepare the fresh ingredients.
In a small skillet brown the turkey sausage, then put aside.
Heat the olive oil in a large pot on medium heat.
Add the tomato paste in the middle of the pot and bring to a boil.
Quickly add in the tomato puree, tomato sauce, and crushed tomatoes.
Low to Medium Heat and add in the sausage, half of the onions, garlic and basil.
Stir constantly for 2 minutes.
Season with your dry ingredients, just a few shakes (that how I was taught by my Italian grandma, no real measurements when it comes to seasoning haha!)
Add in the spinach, beans, carrots, and celery.
Stir and then add in the second half of fresh garlic, onion and basil.
1Then season with a few more shakes (taste to your liking) and pour in the chicken broth.
Lower to Low/Medium Heat stirring occasionally.
Cover and let it cook for about 1 ½ - 2 hours or until carrots and celery are soft.
Enjoy just the way it is OR get a separate pot and boil water, add some salt and cook some pasta elbows and add in!
MUSHROOMS AND CHICKEN
Portobello mushrooms contain several nutrients that have been shown to fight cancer and block tumor growth. They are also a superfood that reduces inflammation and is high in antioxidants, protein, and fiber which all contribute to cancer prevention.
Ingredients:
8 oz Portabella Mushrooms 🎗️
4 Boneless Chicken Breasts (opt: chop in squares) 🎗️
2 tbsp. Extra Virgin Olive Oil 🎗️
3 Eggs 🎗️
2 Cups of flour
1/2 Cups of Bread Crumbs
1 3/4 Cups of Red Wine 🎗️
3 Cloves of Garlic (chopped) 🎗️
2-3 Rosemary Sprigs (chopped) 🎗️
2 Shallots (chopped) 🎗️
Directions:
Wash and season your chicken to your liking.
In a shallow dish, add flour. In a second shallow dish, add eggs and lightly beat them. In a third shallow dish, add around 2-3 cups of breadcrumbs of your choice. Working with one cutlet at a time, dredge in flour and shake off excess. Dip in eggs and tap gently on the side of the dish to remove excess. Add to panko mixture and press gently until crumbs adhere. Transfer to a large plate and repeat with the remaining cutlets.
Add 1/2 cup of red wine and 2 tbsp. of olive oil to a skillet on medium heat. Add chicken in.
Flip chicken every minute or so. Once the chicken is golden brown remove them and set them aside.
Add in the other 1/2 cup of red wine, mushrooms, shallots, garlic, and rosemary. Cook until the red wine is reduced (a minute or two) and the mushrooms and shallots are cooked down. Then deglaze the pan with 1/2 cup of vegetable stock and a little bit of red one (3/4 cup).
Add the chicken back into the pan with the mushroom mixture. Reduce heat to medium-low and cook for another 5-8 minutes stir constantly until chicken is cooked fully through.
Opt: Pour over some rice or whole-grain noodles.
VEGETABLE SOUP
This recipe is an immune-boosting soup that helps with cancer prevention. This also helps inflammation and provides soothing and warming elements to the body which promotes healing. (this recipe is a spin-off version of my Tuscan soup)
Ingredients:
2 tbsp extra virgin olive oil 🎗️
4 garlic cloves 🎗️
1 onion, diced 🎗️
2 cups of carrots, diced 🎗️
4 celery stalks, sliced 🎗️
1 tsp salt
1 tbsp pepper
1 tsp red pepper flakes 🎗️
3-4 shakes garlic powder 🎗️
2 shakes of garlic salt
1 tsp Italian seasoning
2 tbsp tomato paste 🎗️
10 cups of chicken broth
1 can of beans 🎗️
1 can of crushed tomatoes 🎗️
2 bay leaves 🎗️
1 cup of green peas 🎗️
3 cups of spinach 🎗️
Directions:
In a large pot heat olive oil on medium-high heat.
Throw the carrots, celery, and onions in first for about 4 minutes. Add in the chopped garlic and stir for 1 minute. Season with garlic powder, red pepper, salt, pepper, and Italian seasoning.
In this order stir in tomato paste, crushed tomatoes, chicken broth, beans, and bay leaves. Bring to a boil. Once boiled, reduce and simmer, stirring often. Taste and see if it needs more seasoning – if so lightly season with salt and pepper accordingly (HINT: always try to taste as you go when cooking). Let simmer for about 10-15 minutes.
Stir in peas and spinach and turn the heat to low so they don’t overcook.
Remove bay leaves. Taste and adjust seasonings. Serve and enjoy!
PORTOBELLO MUSCHROOM BURGER
Portabella mushrooms contain anti-inflammatory, antioxidant, and anticancer properties.
Ingredients:
2 tbsp extra virgin olive oil 🎗️
1 tsp salt
1 tsp pepper
2 gloves of garlic, chopped 🎗️
4 portobello mushroom caps, wiped 🎗️
1/3 cup of arugula 🎗️
1 cup cherry tomatoes, sliced in half 🎗️
4 slices of mozzarella cheese 🎗️
4 whole-wheat burger buns 🎗️
For the Basil Pesto:
3 cups basil leaves 🎗️
½ cup pine nuts, toasted 🎗️
1 clove of garlic, whole 🎗️
½ cup grated parmesan cheese
1 tsp salt
1 tsp pepper
¼ cup extra virgin olive oil 🎗️
Directions:
For Pesto Sauce: Preheat the broiler. In a food processor, pulse the garlic until finely chopped. Add the pine nuts, basil, cheese, salt, and pepper. Process until finely mixed together. Keeping the food processor running, add the oil until well blended. Serve immediately or cover and let it chill until ready to use.
Spread your mushroom caps (with the rounded side down) and your tomatoes on a baking sheet drizzle olive oil and sprinkle salt and pepper over the vegetables.
Place the baking sheet under the broiler for about 5-6 minutes.
Take out of the oven and put cheese on the mushroom caps then put back in and continue to broil until melted, about 2 minutes.
Don’t turn the broiler off. Put the burger buns under the broiler for 1-2 minutes to toast.
Take buns out and let cool for 1 minute. Lay the buns out and spread a tbsp of Basil Pesto on the bottom side of the buns.
With the cheesy side down, place the mushrooms and tomatoes on them.
Top with arugula and add the bun on top. Serve and enjoy!
Kale & Feta Cake
Kale is packed with many potent phytochemical compounds that have a meaningful role to play in promoting health and preventing many types of cancer.
Ingredients:
1 tsp of extra virgin olive oil 🎗️
1 bunch of kale leaves, washed and chopped 🎗️
1 clove garlic, chopped 🎗️
1 small onion, chopped 🎗️
2 tsp fresh parsley, chopped 🎗️
½ tsp smoked paprika
5 eggs 🎗️
1 tsp salt
1 tsp pepper
1 cup feta cheese, crumbled 🎗️
Directions:
In a flat saucepan heat ½ tbsp of olive oil on low to medium heat. Add the onion and garlic. Cook until golden.
Add the kale and cook for about 8 minutes; stirring frequently.
Add the parsley and smoked paprika and cook for another minute then turn off the heat.
Meanwhile, in a large bowl beat the eggs and add salt and pepper.
Add the kale into the eggs and mix thoroughly.
Heat the remaining ½ tablespoon of olive oil in an oven-safe pan/dish.
Add in half of the egg and kale mix and half of the feta cheese. Pour in the remaining kale and egg mixture, then top with the rest of the feta cheese.
Over medium-low heat cook on the stovetop until the egg starts to develop.
Finish cooking under the broiler for 7-8 minutes until set and browned.
Cut into wedges. Serve and enjoy!
Cranberry Walnut Matcha Oatmeal
Cranberries are a type of superfood rich in antoxidants and cancer fighting phytochemical/flavonid (see more about these components on my last blog here)
Oatmeal conatins serveral compunds that lower the risk of cancer.
Ingredients:
½ cup dried cranberries 🎗️
½ tsp salt
1 tbsp matcha powder 🎗️
4 cups rolled oats 🎗️
½ cup dark maple syrup 🎗️
1 cup raw nuts of your liking 🎗️
½ cup raw seeds of your liking 🎗️
½ cup melted virgin coconut oil 🎗️
1 tsp vanilla extract 🎗️
Directions:
Preheat the oven to 350°.
Line a baking sheet with parchment paper and set aside.
In a large mixing bowl, add honey, vanilla extract, coconut oil, and salt. Sift in the matcha. With a spatula mix the wet ingredients thoroughly.
Add in nuts, seeds, and oats and mix until dry ingredients are lightly coated.
Pour the granola onto your prepared pan and use a large spoon to spread it in an even layer.
Bake for 25 minutes, stirring halfway through, until golden brown.
Let the granola cool completely undisturbed for clumpy granola or stir occasionally if you do not want clumpy granola. Top with the dried cranberries. Serve and enjoy! (or store in the fridge for later)
Banana Smoothie
Bananas exhibited anticancer activity against certain cancers. Also, research has shown that its phytochemicals can prohibit or slow the progression of cancer.
Ingredients:
2 large bananas 🎗️
2 large oranges 🎗️
1 mango 🎗️
1/3 cup of fresh spinach 🎗️
Directions:
Wash and dry the spinach.
Cut banana into 1-inch pieces and put into a blender.
Press the oranges and pour the juice in.
Peel the mango and cut into 1-inch pieces and add to blender.
Remove the stems of the spinach and add to the blender.
Blend at a low speed and that’s it! Serve and enjoy!
I hope you enjoy some of these recipes like I have and that it helps you or your loved one battle and prevent cancer. I will continue to add more recipes as I start to make new dishes and snacks throughout the year so please check back!
Comments