The benefit from cooking with whole foods—that is, foods that still retain their nutritional value versus their nutritionally stripped-down commercial cousins (think whole potatoes versus bagged potato chips with their preservatives, or a whole apple versus pasteurized apple juice)—is that you control what ingredients go into a dish. In effect, you become your own food processor. When you purchase highly processed foods, you don’t have that control.
The recipes in this book are all about discovering the healthiest, tastiest foods out there that keep you well while battling cancer. To that end, the nutritional analysis included with each recipe will give you an in-depth look at the macro-nutrient value of each dish; by macro we mean fat, carbohydrates, and protein … your body’s major sources of fuel. By contrast, the Nutrition at a Glance table beginning on the opposite page covers the micro-nutrients found in each food used in this book—including the vitamins, minerals, and phytochemicals (phyto is Greek for ‘plant-derived’) that support the immune system and fight cancer.
I think of these analyses and tables as tools that can be used many ways, depending on an individual’s needs. Often patients lose weight during treatments; for these people, knowing the amount of calories they’re consuming in each dish is important. Sometimes the simplest way to gain weight is to double up on a portion. (And, speaking of portion size, a good rule of thumb is that a portion of poultry, fish, or meat is roughly the size of your fist, while a portion of vegetable or fruit is about the size of your full open hand.) If you’re really not hungry, look for recipes that are higher in fat, as fat has a higher caloric count per gram than carbohydrates or proteins. Protein counts are also important to be aware of; because chemotherapy drains the body of protein, you’ll need more than your usual share to boost immunity and ward off infection.
Regarding carbohydrates and fats, here are a few thoughts to consider. The more complex a carbohydrate, the more slowly it breaks down and delivers its sugars to your blood, which leads to better blood sugar control. Complex carbohydrates are typically found in the vegetables, legumes, and whole grains included in my recipes. Simple carbohydrates—think straight table sugar and most white grain, flour, and rice products—should be avoided because they dump a lot of sugar into your system very quickly.
Fats are also complex, in that all fats are not created equal. Some sit in the body like lumps of clay, while others are burned quickly and efficiently. The fats used in this book are the healthiest I could find, specifically olive oil and coconut milk/oil and the fat found in certain nuts and seeds, such as flax seeds. Used properly and judiciously, these fats offer wonderful benefits to cells and the immune system.
What you won’t find in the nutritional analyses is the amount of sugars in each dish. That’s because there is no added sugar in these recipes. There’s no need, as the ingredients themselves release natural sugars that are well-balanced with healthy fats, protein, and fiber to keep insulin levels in check. The only exceptions to this are the recipes where I call for a smidge of Grade B organic maple syrup, but I’ve made sure to include more fiber in those recipes so the syrup’s sugars are absorbed slowly and properly into the system.
I’ve always felt that, when it comes to nutrition, knowledge is power. Here’s to a little enlightenment!
We’ve scoured websites, scientific journals, the USDA’s research, and reference books to come up with the following list of nutritional nuggets. Use them to impress your friends, or just to feel better about what you’re putting in your body.
Recipes to Live For: Almond Chocolate Chip Cookies, Flourless Almond Torte, Spiced Roasted Almonds
Nutritional Profile: Essential food for maintaining or gaining weight. High fat, carbohydrate, and protein content. Rich in vitamin E and calcium. Easy to digest when finely ground.
Recipes to Live For: Kabocha and Butternut Squash Soup, Chicken Patties with Apple and Arugula
Nutritional Profile: Apples are a major dietary source of an antioxidant phytochemical called quercetin. Quercetin benefits may include cancer protection, allergy symptom relief, and anticlotting effects.
Recipes to Live For: Basil and Arugula Pesto, Mixed Greens with Roasted Beets and Avocado
Nutritional Profile: Stimulates appetite and digestion. May reduce stomach and colon cramps.
Recipes to Live For: Asparagus Soup with Pistachio Cream
Nutritional Profile: Asparagus contains several important amino acids. Aspargine helps kidneys break down and excrete uric acid. Aspartic acid neutralizes excess ammonia, which causes fatigue. Asparagus’ high water content and roughage encourages bowel activity.
Recipes to Live For: Avocado Cream
Nutritional Profile: Good iron and copper content that protects against anemia by promoting red blood cell generation. Rich in glutathione, a powerful antioxidant that blocks absorption of certain unhealthy fats. Easily digested.
Recipes to Live For: Smoothies (Blueberry Slush Smoothie, Creamy Banana-Coconut Shake)
Nutritional Profile: Provides substantial amounts of potassium, a mineral that is lost during bouts of physical activity, yet is vital for controlling the body’s fluid balance. An excellent source of vitamin B6 and a soluble fiber called pectin, which helps to lower LDL “bad” cholesterol levels. Soothes the stomach.
Recipes Element: Basil, Cilantro, Mint
Recipes to Live For: Everywhere!
Nutritional Profile: Green herbs contain varying amounts of carotenoids, insoluble fibers, and an array of vitamins and minerals. Notably, fresh mint, chives, and parsley offer some folate, and ¼ cup of chopped parsley furnishes more than 20% of the daily requirements of vitamin C.
Recipes to Live For: (Black Bean Chili, Black Bean Medley, Tuscan Bean Soup with Kale)
Nutritional Profile: Studies suggest bean consumption may reduce cholesterol and regulate blood sugar. Also linked to lower rates of prostate and breast cancer.
Recipes to Live For: Mixed Greens with Roasted Beets and Avocado
Nutritional Profile: Beets help to dissolve and eliminate acid crystals from the kidneys. Also aids in reducing blood and organ toxins, especially in the liver and gallbladder.
Recipes to Live For: Fruit Crisp, Fruit Parfait with Almond-Peach-Ginger Cream
Nutritional Profile: Contain ellagic acid, a potent antioxidant that is not heat sensitive. Blueberries contain more disease-fighting antioxidants than practically any other fruit or vegetable.
Recipes to Live For: Baby Bok Choy with Sesame and Ginger, Stir-Fry Sauce with Vegetables
Nutritional Profile: Bok choy contains high amounts of beta-carotene, vitamin B6, vitamin C, folate, calcium, and iron.
Recipes to Live For: Broccoli Sautéed with Garlic, Szechwan Broccoli, Emerald City Soup
Nutritional Profile: Rich in cancer-fighting vitamins and phytochemicals. Excellent source of B vitamins, folate, riboflavin, potassium, iron, and vitamin C. Cooking increases vitamin absorption. The phyto-chemical sulforaphane inhibits the damaging effects of cancer-causing substances. Another chemical, dithiolthione, is believed to activate cancer-fighting enzymes in the body. May help metabolize excess estrogen, perhaps helping to prevent hormone-related tumors such as breast cancer. Raw broccoli contains almost as much calcium as whole milk.
Recipes to Live For: Jicama and Red Cabbage Salad
Nutritional Profile: Raw cabbage promotes waste elimination. Has alkaline properties, which some research-ers believe may have cancer-preventive effects. Promotes nutrient absorption and growth of healthful intestinal flora. One study showed that eating cabbage more than once a week cut male colon cancer risk by nearly two-thirds.
Recipes to Live For: Carrot-Ginger Soup with Cashew Cream, Magic Mineral Broth
Nutritional Profile: Outstanding source of the antioxidant beta-carotene. Beta-carotene consumption is linked to reducing the risk of cancer, heart attacks, and cataracts. Other vitamins, minerals, and enzymes in carrots support liver, digestive, and kidney function.
Recipes to Live For: Anytime Crunch, Cashew Tart Crusts
Nutritional Profile: Good source of iron, magnesium, vitamin E, and zinc. Zinc loss, a common side effect of cancer treatments, may cause impaired taste.
Recipes to Live For: Magic Mineral Broth
Nutritional Profile: High in certain anticancer compounds that have been shown to detoxify carcinogens, including cigarette smoke. Tests show that celery may act as a mild diuretic.
Recipes to Live For: Chicken Patties with Apple and Arugula, Chicken Potpie, Chicken Soup with Bowtie Pasta, Chicken Stew from My Nana, All-Purpose Chicken Stock, Chicken … Roasted All the Way to Yum!, Lemony Chicken with Capers and Kalamata Olives
Nutritional Profile: One 5-ounce serving of organic chicken provides 35 grams of easily digested protein. Excellent protein source for people with poor appetites. Contains the amino acid tyrosine, which the brain uses to produce substances (dopamine and norepinephrine) that enhance mental alertness.
Recipes to Live For: Chickpea Soup with Caramelized Fennel and Orange Zest
Nutritional Profile: High in protein. Helps reduce blood cholesterol, control insulin and blood sugar, lower blood pressure, and regulate colon function.
Recipes Element: Chili Peppers
Recipes to Live For: Black Bean Chili, Black Bean Medley, Salsa Cruda
Nutritional Profile: Revs up the blood clot–dissolving system, opens sinus and air passages, and acts as a decongestant. The benefits are credited to capsaicin, the compound that makes the pepper taste hot. Antioxidant or interferes with cancer development.
Recipes Element: Cinnamon
Recipes to Live For: Many!
Nutritional Profile: A strong stimulator of insulin activity, thus potentially helpful for those with adult-onset diabetes. Also seems to help prevent blood clots.
Recipes Element: Citrus Fruit
Recipes to Live For: Fruit Crisp, Fruit Parfait with Almond-Peach-Ginger Cream
Nutritional Profile: The antioxidant actions of citrus flavonoids may counter unhealthy free radicals that contribute to diseases.
Recipes Element: Coconut Milk/Coconut Oil
Recipes to Live For: Sweet Potato–Coconut Soup, Poached Coconut Ginger Salmon, Creamy Banana-Coconut Shake
Nutritional Profile: Coconut milk is similar in chemical properties to mother’s milk. Contains a form of lauric acid that fights viruses and bacteria. Supports the immune system.
Recipes Element: Corn/Cornmeal
Recipes to Live For: Stacked Polenta Pie, Cornmeal Pizza
Nutritional Profile: Corn is high in anticancer compounds called protease inhibitors. Fresh corn contains more enzymes and vitamins than dried varieties. High in fiber. Helps build bone and muscle. Excellent food for the brain and nervous system. May fight heart disease.
Recipes to Live For: Seasonal Couscous
Nutritional Profile: Whole wheat couscous is rich in flavonoids, lignans, and saponins. Provides protein and B vitamins.
Recipes to Live For: Frittata with Herby Potatoes, Tortilla Stack with Salsa Cruda
Nutritional Profile: High in protein. Important source of vitamin B12, riboflavin, and selenium. Egg white is almost pure protein, packed with amino acids. Egg yolks contain vitamins A and D. Eggs also contain lutein and zeaxanthin, which may have antioxidant properties.
Recipes to Live For: Smoothies (Blueberry Slush Smoothie, Creamy Banana-Coconut Shake)
Nutritional Profile: Provides alpha-linolenic acids (ALA), which the body converts to omega-3 like fatty acids found mainly in fish. Such fatty acids may reduce the inflammatory process suspected in several cancers. Also high in fiber and antioxidants.
Recipes Element: Fruit, Dried Prunes, Apricots, Cherries, Raisins, and so on
Recipes to Live For: Fruit Compote
Nutritional Profile: Dried prunes are a high-fiber food. Over half of this fiber is easily assimilated by the body. Fiber lowers cholesterol. Nutrients in prunes include beta-carotene, iron, calcium, potas-sium, and selenium. Well-known to have a gentle laxative effect.
Recipes to Live For: Ginger Ale, Ginger Tea, Gingerbread
Nutritional Profile: World’s oldest and most popular medicinal spice. Promotes circulation and energy. Aids in digestion and assimilation of food. May ease cold or flu symptoms. Also relieves some inflammatory pain and swelling.
Recipes to Live For: Jicama and Red Cabbage Salad with Mint and Cilantro
Nutritional Profile: High in fiber, potassium, iron, calcium, and A, B-complex, and C vitamins. Low fat.
Recipes to Live For: Dark Leafy Greens with Caramelized Onions, Raisins, and Pine Nuts; Delicata Squash with Dino Kale and Cranberries; Emerald City Soup
Nutritional Profile: A cruciferous vegetable rich in calcium and cancer-fighting compounds, including anti-oxidants. Sulforaphane, also in broccoli, is a well-studied phytochemical that may inhibit cancer-causing substances. Other kale phytochemicals may protect against breast cancer by reducing the impact of estrogen. Beneficial to the function of the digestive and nervous systems.
Recipes to Live For: Lemony Lentil Soup with Pistachio Mint Pesto
Nutritional Profile: Easily digested. A rich supply of minerals for organs, glands, and tissues.
Recipes Element: Lettuce and Mixed Salad Greens
Recipes to Live For: My Favorite Salad, Mixed Greens with Roasted Beets and Avocado
Nutritional Profile: Large organic water content. Contains nearly all the necessary vitamins to sustain health. High in silicon, which helps renew joints, bones, arteries, and connective tissue. Greener and darker leaves are more nutritious.
Recipes to Live For: Miso-Ginger Soup with Udon Noodles
Nutritional Profile: Miso should be used in moderation because of high sodium content (900 milligrams per tablespoon). Made from a combination of soybeans and grains such as rice or barley.
Recipes to Live For: Best Oatmeal Ever, Anytime Crunch
Nutritional Profile: Higher proportion of fat and protein than other grains. Contains antioxidants, iron, and zinc. Zinc consumption is often important for people whose taste buds have been impaired by cancer treatments. High fiber content has mild laxative effect. Rich silicon properties help renew bones and connective tissue.
Recipes Element: Olive Oil, Dulse Flakes
Recipes to Live For: Lemon Caper Vinaigrette, Sea-ser Dressing
Nutritional Profile: An important source of the phytochemicals hydroxytyrosol and oleuropein. These substances are being studied because of their antioxidant properties and potential to protect against breast cancer, clogged arteries, and high blood pressure.
Recipes to Live For: Caramelized Sweet Red Onion Soup with Parmesan Crostini, Yukon Gold Potato Leek Soup, Magic Mineral Broth
Nutritional Profile: Onions: A rich source of the phytochemical diallyl sulfide. May increase protective enzymes that help to inactivate and eliminate cancer-causing agents. Leeks: A good source of fiber and iron. Low in calories.
Recipes to Live For: Chickpea Soup with Caramelized Fennel and Orange Zest, Pecans Spiced with Orange Zest and Ginger
Nutritional Profile: A complete package of cancer inhibitors, including antioxidants such as vitamin C. Specifically tied to lower rates of pancreatic cancer. Because of their high vitamin C content, oranges may also help ward off breast and stomach cancer, asthma attacks, atherosclerosis, and gum disease.
Recipes to Live For: Fruit and Fresh Herb Salsa
Nutritional Profile: An excellent source of vitamin C. Also contains fiber, folate, vitamin E, potassium, and beta-carotene.
Recipes to Live For: Grandma Nora’s Salsa Verde, Magic Mineral Broth
Nutritional Profile: Green herbs, most notably parsley, fresh mint, and chives, contain an array of vitamins and minerals. A quarter cup of chopped parsley furnishes more than 20% of the daily requirement of vitamin C. Chlorophyll freshens breath.
Recipes to Live For: Pecans Spiced with Orange Zest and Ginger, Anytime Crunch
Nutritional Profile: High in thiamine, zinc, and fiber. Boosts the immune system. Zinc rebuilds damaged taste buds.
Recipes to Live For: Mashed Yukon Gold Potatoes with Rutabaga, Magic Mineral Broth
Nutritional Profile: Extremely nutritional vegetable. Contains complex carbohydrates along with proteins, vitamins, and minerals such as vitamin B6, vitamin C, potassium, and iron. Potato skins are a rich source of fiber.
Recipes to Live For: Couscous Quinoa with Mint and Tomatoes
Nutritional Profile: High-energy protein. Eases digestion. Gluten free, which makes it an important food for those with wheat allergies. More calcium than milk. Higher in fat content than most grains. Rich in minerals.
Recipes to Live For: Coconut-Ginger Rice with Cilantro, Asian Japonica Rice Salad with Edamame
Nutritional Profile: Brown Rice: Milling process removes only hulls, leaving rice high in B-complex and E vitamins, magnesium, and potassium. White Rice: Milled to remove entire husk. Significantly less dietary fiber than brown rice. Helps treat diarrhea.
Recipes to Live For: Miso Salmon with Lime-Ginger Glaze, Poached Coconut Ginger Salmon
Nutritional Profile: Excellent source of protein. High in omega-3 fatty acids. These acids may reduce inflam-mation suspected of playing a role in the development of certain cancers and heart disease. Salmon also contains a form of iron that is easily absorbed. A good source of B vitamins, thiamine, niacin, and vitamin D.
Recipes to Live For: Sweet “Ricotta,” Veggie “Ricotta” Lasagna, Herbed “Ricotta”
Nutritional Profile: Excellent cancer fighter. Contains omega-3 fatty acids, which may reduce inflammation implicated in the development of certain cancers. Phytochemicals called isoflavones may act as antioxidants and have beneficial effects on cholesterol, cardiovascular health, and the brain. Helps regulate insulin and blood sugar levels. Good protein builder. Contains eight essential amino acids.
Recipes to Live For: Spinach Orzo with Pine Nuts and Feta
Nutritional Profile: High in vitamins and minerals, including B6, folate, magnesium, and riboflavin. Rich in carotenoids, including beta-carotene, lutein, and zeaxanthin. Cooking spinach with a small amount of olive oil enhances absorption of fat-soluble carotenoids. Also rich in chlorophyll.
Recipes to Live For: Kabocha and Butternut Squash Soup, Delicata Squash with Dino Kale and Cranberries, Baby Dumpling Squash Stuffed with Rice Medley
Nutritional Profile: Packed with nutrition and one of the easiest vegetables to digest. May help reduce inflammation. Strengthens the immune system. High in beta-carotene, vitamins C and E, folate, iron, and magnesium.
Recipes to Live For: String Beans with Caramelized Shallots, Rosemary, and Garlic; Bombay Beans
Nutritional Profile: Abundant in potassium, which benefits the heart, pancreas, and salivary glands. Yellow or wax beans are considered inferior to the green bean in nutritional value.
Recipes Element: Sweet Potatoes
Recipes to Live For: Mashed Ginger Sweet Potatoes with Fresh Nutmeg, Magic Mineral Broth, Sweet Potato–Coconut Soup
Nutritional Profile: Actually an edible root unrelated to the potato. Excellent nutritional profile. High in fiber, vitamins B6 and C, iron, and potassium.
Recipes to Live For: Swiss Chard Pasta, Swiss Chard “Ricotta” Galettes, Swiss Chard Braised with Sweet Tomatoes and Corn, Garlicky Leafy Greens
Nutritional Profile: A rich source of beta-carotene and potassium. Supplies fiber, vitamins C and E, and magnesium. Extremely rich in vitamin K, which is essential for bone formation.
Recipes to Live For: Taxicab Yellow Tomato Soup with Fresh Basil Pesto, Puttanesca Sauce, Salsa Cruda
Nutritional Profile: A major source of the antioxidant lycopene. Tomato consumption has been linked to lower rates of bladder, breast, prostate, and colorectal cancer. Cooking with an oil may increase the absorption of lycopene.
Recipes to Live For: Turkey Patties
Nutritional Profile: Rich in amino acids that build proteins. Source of L-trytophan, which can have a relaxing effect. Helps production of serotonin, a mood regulator. Dark meat contains almost three times as much iron as white meat.
Recipes Element: Whey or Soy Protein Powder
Recipes to Live For: Smoothies (Blueberry Slush Smoothie, Creamy Banana-Coconut Shake)
Nutritional Profile: Protein powder contains a complete amino acid profile. One scoop of powder provides 16 grams of protein. Good for people having a hard time getting enough protein in their diet due to loss of appetite.