This dip is great with crusty, whole-grain bread or raw vegetables. This recipe combines three main disease-fighting ingredients: nuts, apples, and dairy products. The amount of horseradish that you add can be guided by your personal taste. If you are vegan or you want the added benefit of soy, simply replace the regular dairy yogurt with soy yogurt.
Ingredients:
1/3 cup pecans
4 apples, peeled and cored
2 tablespoons lemon juice
6 ounces plain low-fat yogurt
2 tablespoons prepared horseradish
2 tablespoons red onion, minced
2 tablespoons celery, minced
Salt and pepper
Preparation: In a small nonstick skillet, dry-sauté pecans over medium heat 3 to 4 minutes, until lightly toasted. Remove from pan and set aside. While pecans cool, grate apples into a bowl and drizzle with lemon juice; toss well (this will prevent apples from turning brown). When pecans have cooled, place in a blender or food processor, and finely grind. Add pecans, yogurt, horseradish, red onion, and celery to grated apple and stir well to combine. Season with salt and pepper as desired and serve. Makes 3 cups or 16 servings, 3 tablespoons each.
This recipe’s quercetin (apples) and calcium (yogurt) may help prevent the following cancers: lung and colon.
Nutritional information per serving:
Calories: 49
Fat: 2.0 g
Saturated fat: 0.13 g
Carbohydrate: 7.1 g
Total sugars: 0.7 g
Protein: 0 .7 g
Sodium: 2 mg
Cholesterol: 0.2 mg
Dietary fiber: < 1 g
Low-fat dairy products are a great source of calcium and vitamin D and keep this dip’s calorie count low.
Ingredients:
1/2 medium avocado, peeled and pitted
1 tablespoon fresh lemon juice
1 cup low-fat cottage cheese
3/4 cup plain nonfat yogurt
1/4 cup reduced-fat mayonnaise
1/2 cup green onions, white and green parts, sliced
1/3 cup carrots, shredded
Preparation: Dice avocado into small pieces, toss with lemon juice and set aside. In a food processor or blender, blend cottage cheese, yogurt, and mayonnaise until smooth. Add cottage-cheese mixture to avocado; gently stir in onions and carrots. Cover and chill. Serve with vegetable crudités such as carrot or celery sticks or slices of cucumbers or bell peppers. Makes about 25 servings, 2 tablespoons each.
This recipe’s quercetin (onions) and beta carotene (carrots) may help prevent the following cancers: lung and skin.
Nutritional information per serving:
Calories: 24
Fat: 1.7 g
Saturated fat: 0.2 g
Carbohydrate: 1.7 g
Total sugars: 0.9 g
Protein: 1.4 g
Sodium: 84 mg
Cholesterol: 0.9 mg
Dietary fiber: 1.9 g
Blueberries are antioxidant-rich fruits that contain anthocyanins—disease-fighting ingredients that give them their bright blue color. Walnut oil is a healthier type of oil that contains mainly monounsaturated fat. This dressing is especially good with salmon, shrimp, or crab salads.
Ingredients:
1 cup fresh blueberries (about 6 ounces), coarsely chopped
1/3 cup balsamic vinegar
1/4 cup honey
2 tablespoons walnut oil
1 Serrano pepper, minced (about 1 teaspoon)
1/2 teaspoon freshly grated orange peel
Preparation: Whisk together all ingredients in a bowl and pour into a resealable container. Vinaigrette can be stored for up to 1 week. Makes about 14 servings, 2 tablespoons each.
This recipe’s ellagic acid (blueberries) and pectin (orange peel) may help prevent the following cancers: colon and lung.
Nutritional information per serving:
Calories: 52
Fat: 2.0 g
Saturated fat: 0.2 g
Carbohydrate: 7.4 g
Total sugars: 5.7 g
Protein: 0.8 g
Sodium: < 1 mg
Cholesterol: 0
Dietary fiber: < 1 g
This is a fantastic marinade for tofu, poultry, or salmon and an excellent addition to a summer barbecue.
Ingredients:
1/2 tablespoon olive oil
2 garlic cloves, peeled and minced
1/2 cup chopped shallots (about 2)
1 cup red wine
1-1/2 cups low-sodium vegetable broth
1-1/2 cups fresh or frozen and thawed blackberries
1/4 cup fresh sage, chopped
1 tablespoon honey
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Preparation: Heat olive oil in a large saucepan over medium heat. Add garlic and shallots and sauté until lightly browned. Add red wine. Increase heat to medium-high and boil until reduced by half. Add broth, blackberries, sage, honey, salt, and pepper and continue to boil. Cook for about 10 minutes, until mixture reaches a thick and sauce-like consistency. Serve warm. Makes 6 servings, 1/4 cup each.
This recipe’s lutein (blackberries) and resveratrol (wine) may help prevent the following cancers: stomach and kidney.
Nutritional information per serving:
Calories: 113.8
Fat: 1.2 g
Saturated fat: 0.2 g
Carbohydrate: 12.6 g
Total sugars: 2.5 g
Protein: 0.5 g
Sodium: 138 mg
Cholesterol: 0 mg
Dietary fiber: 1.5 g
This is a delicious, antioxidant-rich sauce that I adapted from a recipe that a friend gave me. It pairs nicely with poultry, pork, and red meat. Try it with the spice-rubbed filet mignon (page 174).
Ingredients:
1 tablespoon canola oil
1/2 cup red onion, diced
5 small garlic cloves, chopped
1/2 small jalapeño pepper, seeded and chopped
1/2 cup bourbon
2-1/4 cups fresh or frozen (not thawed) blueberries
1/2 cup ketchup
1/3 cup cider vinegar
1-1/2 tablespoons brown sugar
1 tablespoon molasses
1/8 teaspoon ground cumin
1/8 teaspoon freshly ground black pepper
Preparation: Place a large saucepan over medium heat; add canola oil and heat until hot. Add onion and cook, stirring occasionally, until tender and just starting to brown, 3 to 4 minutes. Add garlic and jalapeño; cook, stirring, until fragrant, about 30 seconds. Add bourbon, increase heat to high and bring to a boil; cook until most liquid has evaporated, about 5 minutes. Stir in blueberries, ketchup, vinegar, brown sugar, molasses, cumin, and black pepper; return to a boil. Reduce heat and simmer, stirring occasionally, until thickened, about 20 minutes. Remove from heat and let cool 5 minutes. Serve immediately or store in an air-tight container up to 1 week. Makes about 8 servings, 1/4 cup each.
This recipe’s quercetin (onion) and anthocyanins (blueberries) may help prevent the following cancers: lung and colon.
Nutritional information per serving:
Calories: 79.9
Fat: 1.9 g
Saturated fat: trace
Carbohydrate: 14.9 g
Total sugars: 11.1 g
Protein: 0.8 g
Sodium: 170 mg
Cholesterol: 0 mg
Dietary Fiber: 1.2 g
This tart and sweet sauce is a fantastic way to top frozen yogurt, whole-grain waffles, or pound cake. It contains antioxidants such as melatonin, ellagic acid, and anthocyanins. For a non-alcoholic sauce, simply omit the brandy and add 1 teaspoon of almond extract.
Ingredients:
2 cups Bing cherries, pitted and coarsely chopped
2 cups fresh raspberries or thawed frozen unsweetened raspberries, divided
1/4 cup sugar
2 cinnamon sticks, broken in half
1 tablespoon brandy
Preparation: Combine cherries, 1 cup raspberries, sugar, and cinnamon in saucepan over medium-high heat. Bring to a boil, stirring until sugar dissolves. Reduce heat; simmer until cherries soften, about 15 minutes. Remove from heat. Stir brandy and 1 cup raspberries into sauce. Discard cinnamon sticks. Serve warm or at room temperature. Makes about 4 cups or 8 servings, 1/2 cup each.
This recipe’s anthocyanins (cherries) and vitamin C (raspberries) may help prevent the following cancers: breast and colon.
Nutritional information per 1/2 cup serving:
Calories: 67.3
Fat: 0.4 g
Saturated fat: 0 g
Carbohydrate: 11.5 g
Total sugars: 10.8 g
Protein: 4.0 g
Sodium: 0 mg
Cholesterol: 0.3 mg
Dietary fiber: 7.5 g
Caponata is a traditional Sicilian appetizer or side dish whose main ingredient is eggplant. Many of the store-bought brands in the United States contain so much oil that they mask the flavor of the eggplant and spices. Caponata can be served warm or cool over toasted Italian or crusty whole-grain bread, or as a sauce for fish, meat, poultry, or tofu.
Ingredients:
1 medium eggplant, cut into approximately 1/2-inch slices
1 tablespoon regular or garlic-infused olive oil
1/4 cup pine nuts
1/4 cup balsamic or red wine vinegar
1 small yellow onion, chopped
1/3 cup celery, finely diced
1 can (14 or 14-1/2 ounces) diced tomatoes, drained
1/4 cup black olives, sliced
1 tablespoon capers (drained)
1 tablespoon dried oregano leaves
1/4 teaspoon freshly ground black pepper
Preparation: Preheat broiler. Evenly brush both sides of sliced eggplant with olive oil. Arrange eggplant on baking sheet and broil at least 4 to 5 inches from heat until browned and tender, turning once, about 15 minutes. Toast pine nuts in a small, dry nonstick skillet over medium-low heat until lightly browned, about 5 minutes. In a medium nonstick skillet, heat vinegar over medium heat. Add onion and celery and sauté 5 minutes. Stir in remaining ingredients and simmer 2 minutes, stirring occasionally. Mix in eggplant and pine nuts. Remove from heat and let cool while stirring occasionally. Makes about 4 cups or 16 servings, 1/4 cup each.
This recipe’s luteolin (celery) and quercetin (onion) may help prevent the following cancers: ovarian and stomach.
Nutritional information per serving:
Calories: 46.1
Fat: 2.5 g
Saturated fat: 0.4 g
Carbohydrate: 4.8 g
Total sugars: 2.0 g
Protein: 1.1 g
Sodium: 100 mg
Cholesterol: 0 mg
Dietary fiber: < 1 g
This salsa is delightful with Mexican dishes or as a topping for fish, chicken, or pork. It has the cancer-fighting ingredients of garlic and onions, as well as the antioxidant anthocyanins and vitamin C found in peaches and Bing cherries.
Ingredients:
8 fresh peaches, peeled and diced
1 cup fresh Bing cherries, pitted and cut in half
1/3 cup fresh cilantro, finely chopped
2 shallots, finely chopped
1 small jalapeño pepper, seeded and finely chopped
1 garlic clove, minced
1 tablespoon rice wine vinegar
1 teaspoon fresh lime juice
Salt and pepper to taste
Preparation: Place peaches in a large bowl. Add cherries, cilantro, shallots, jalapeño pepper, garlic, vinegar, and lime juice and mix well. Season with salt and pepper as desired. Refrigerate tightly covered and serve chilled. Makes about 4 cups or 16 servings, 1/4 cup each.
This recipe’s anthocyanins (cherries) and quercetin (shallots) may help prevent the following cancers: colon and lung.
Nutritional information per serving:
Calories: 26
Fat: 0.6 g
Saturated fat: 0 g
Carbohydrate: 6.1 g
Total sugars: 4.2 g
Protein: 0.6 g
Sodium: < 1 mg
Cholesterol: o mg
Dietary fiber: 0.5 g
The chipotle chile is a smoked, dried form of the ripened jalapeño pepper. It is full-bodied and rich in flavor and can be found in canned form in the international section of most grocery or specialty stores. This ketchup is perfect with any type of burger. Try it with a thick slice of red onion and some melted mozzarella cheese.
Ingredients:
1 teaspoon olive oil
1 small onion, thinly sliced
1 tablespoon plus 2 teaspoons brown sugar
1 can (12 ounces) tomato purée
2 teaspoons tomato paste
2 chipotle chiles (canned), seeded and minced
2 tablespoons cider vinegar
2 teaspoons ground coriander
Preparation: In a small skillet or fry pan, heat oil over medium heat. Add onion and sauté until translucent, about 3 to 4 minutes. Add brown sugar and cook 2 minutes. Stir in tomato purée, tomato paste, chipotle chiles, cider vinegar, and coriander; simmer about 25 minutes, until thickened. Taste and adjust seasonings if necessary. Let cool and serve or store. Makes about 20 servings, 2 tablespoons each.
This recipe’s lycopene (tomato purée) and quercetin (onion) may help prevent the following cancers: pancreas and lung.
Nutritional information per serving:
Calories: 16.2
Fat: 0.2 g
Saturated fat: trace
Carbohydrate: 3.3 g
Total sugars: 2.2 g
Protein: 0.3 g
Sodium: 73 mg
Cholesterol: 0 mg
Dietary fiber: 0.4 g
The antioxidant compounds in garlic, such as allicin and ajoene, and the vitamin D in dairy products have been shown to be disease-fighting. This appealing dressing is great with any salad that could use a spicy boost.
Ingredients:
3/4 cup (6 ounces) plain nonfat yogurt
1/3 cup cilantro, stems removed
2 small garlic cloves, sliced or minced
1 medium Serrano chile, seeded and diced
1/2 teaspoon salt
Preparation: Add all ingredients to a blender or food processor. Blend until smooth. Refrigerate 3 to 4 hours to allow flavors to blend before serving. Makes 6 servings, 2 tablespoons each.
This recipe’s calcium (yogurt) and allicin (garlic) may help prevent the following cancers: colon and endometrial.
Nutritional information per serving:
Calories: 14
Fat: 0 g
Saturated fat: 0 g
Carbohydrate: 2.2 g
Total sugars: 1.3 g
Protein: 1.3 g
Sodium: 38 mg
Cholesterol: 1.3 mg
Dietary fiber: < 1 g
This vinaigrette is loaded with healthy vitamin C, and the monounsaturated fats in olive oil will help you to better absorb the vitamins and minerals in the salad’s vegetables.
Ingredients:
1 orange (preferably a seedless juice orange), peeled
1 lemon, peeled
1 lime, peeled
1/4 cup champagne vinegar or other white wine vinegar
1 shallot, peeled and coarsely chopped
1 tablespoon sugar
3/4 cup extra virgin olive oil
Salt and freshly ground pepper to taste
Preparation: Place orange, lemon, and lime in blender or juicer. Juice the fruit; remove pulp or seeds and add juice back to blender. Add vinegar, shallot, sugar, and a pinch of salt and pepper. Set blender to medium speed, and blend while slowly pouring in olive oil. Season to taste with additional salt and pepper, if desired. Refrigerate several hours, preferably overnight, to allow flavors to meld. Makes about 16 servings, 2 tablespoons each.
This recipe’s vitamin C (citrus fruit) and quercetin (shallot) may help prevent the following cancers: lung and colon.
Nutritional information per serving:
Calories: 102
Fat: 10.5 g
Saturated fat: 1.5 g
Carbohydrate: 2.9 g
Total sugars: 0.5 g
Protein: 0.1 g
Sodium: 0.3 mg
Cholesterol: 0 mg
Dietary fiber: < 1 g
Calcium and vitamin D in dairy products have recently been associated with a lower risk for breast cancer, especially invasive breast cancer. I frequently add this dressing to albacore tuna, hard-boiled egg whites, celery, and red onion to make a nutritious and calorie-saving tuna salad.
Ingredients:
2 green onions, finely chopped
1/2 cup parsley leaves, finely chopped
2 tablespoons fresh dill, finely chopped (or 1 teaspoon dried dill)
1 cup low-fat buttermilk
1/2 cup low-fat cottage cheese, preferably small-curd
1/3 cup plain low-fat yogurt
1 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Preparation: In a large bowl, combine onions, parsley, and fresh dill; set aside. In a food processor or blender container, process buttermilk, cottage cheese, yogurt, oregano, and salt and pepper until smooth. Transfer to bowl containing onion-and-herb mixture and stir until thoroughly combined. Pour into a covered container and keep refrigerated for up to 1 week. Makes 2 cups or 16 servings, 2 tablespoons each.
This recipe’s vitamin D (milk) and allicin (onion) may help prevent the following cancers: colon and lung.
Nutritional information per serving:
Calories: 15.1
Fat: 0.3 g
Saturated fat: 0.2 g
Carbohydrate: 1.3 g
Total sugars: 0.9 g
Protein: 1.6 g
Sodium: 84 mg
Cholesterol: 1.3 mg
Dietary fiber: 0 g
Tahini is a smooth paste of ground, toasted sesame seeds popular in Middle Eastern and East Asian cultures. You can find it in the organic or International sections of most groceries stores or in specialty food stores. Occasionally it is on the shelves right next to the peanut butter. This sauce can be made with more water to achieve a thin consistency perfect for a spinach, arugula, or romaine lettuce salad, or it can be made thicker with less water and serve as a dip for vegetables. It is great over vegetables (try it on baby green peas) or with some brown rice and sunflower kernels.
Ingredients:
3/4 cup sesame tahini
5 tablespoons fresh lemon juice
1/2 teaspoon garlic, minced
1 cup spring or filtered water (more as necessary)
1/4 teaspoon salt
2 tablespoons fresh parsley, minced
1/8 teaspoon paprika
Pinch of cayenne pepper (optional)
Preparation: Place tahini, lemon juice, and garlic in a blender or food processor fitted with a metal blade. Begin to process. With the motor running, slowly add water, checking the consistency of the sauce occasionally; when tahini mixture is at desired consistency, stop processing and transfer to a medium bowl or resealable container. Add the salt, parsley, paprika, and cayenne pepper (if using). Cover tightly and refrigerate until ready to use. The sauce keeps for 3 or more weeks if stored in an airtight container. Makes about 2 cups, or 16 servings, 2 tablespoons each.
This recipe’s selenium (tahini) and allicin (garlic) may help prevent the following cancers: stomach and lung.
Nutritional information per serving:
Calories: 69.3
Fat: 5.7 g
Saturated fat: 0.8 g
Carbohydrate: 2.7 g
Total sugars: trace
Protein: 1.8 g
Sodium: 49 mg
Cholesterol: 0 mg
Dietary fiber: 1.0 g
This sauce is a great alternative to heavy cream sauces, which may have twice the fat and calories. The sauce can be served over pasta at room temperature or warmed before serving.
Ingredients:
15 ounces part-skim ricotta cheese
1/2 cup fresh basil, chopped
1/2 cup green onions, sliced
1/2 cup roasted red peppers (jarred, packed in water), drained and diced
1/4 cup Parmesan cheese
1/4 cup low-sodium chicken broth
2 tablespoons extra-virgin olive oil
2 tablespoons white wine
2 garlic cloves, minced
Salt and pepper as desired
Preparation: Combine all ingredients in a large bowl and season to taste with salt and pepper. Makes 4 servings, about 3/4 cup of sauce each (enough for about 1 pound of dry pasta total).
This recipe’s calcium (ricotta) and luteolin (basil) may help prevent the following cancers: breast and ovarian.
Nutritional information per serving:
Calories: 253.3
Fat: 17.0 g
Saturated fat: 7.5 g
Carbohydrate: 7.3 g
Total sugars: 0 g
Protein: 14.8 g
Sodium: 479 mg
Cholesterol: 14.4 mg
Dietary fiber: 0.4 g
This is a perfectly seasoned appetizer or dip for fresh veggies. I love it with raw vegetables, such as broccoli, cauliflower, celery, and carrot sticks. It contains no saturated fat, unlike many store-bought bean dips.
Ingredients:
1 can (15 ounces) Great Northern Beans, drained and rinsed
2 teaspoons freshly squeezed lemon juice
3 small garlic cloves, sliced or minced
3 tablespoons fresh basil
1 teaspoon balsamic or red wine vinegar
2 teaspoons Dijon mustard
1/4 teaspoon dried oregano
1/2 teaspoon salt
Pinch of white pepper
Preparation: Place all ingredients in a blender or food processor and blend until smooth. Makes about 10 servings, 2 tablespoons each.
This recipe’s folate (beans) and vitamin C (lemon juice) may help prevent the following cancers: pancreas and prostate.
Nutritional information per serving:
Calories: 18.5
Fat: 0 g
Saturated fat: 0 g
Carbohydrate: 4.0 g
Total sugars: 0.1 g
Protein: 1.3 g
Sodium: 182 mg
Cholesterol: 0 mg
Dietary fiber: 1.3 g
A friend sent this recipe my way. It is adapted from a Good Housekeeping recipe and has fewer calories than traditional guacamole, mainly because it uses a can of white beans and only one avocado. Its rich, oniony flavor and smooth texture go great with any chicken, fish, or Mexican dish, or serve it with baked blue-corn tortilla chips.
Ingredients:
1 can (15 ounces) cannellini beans, drained and rinsed
Juice of 2 limes
1/2 cup cilantro leaves, loosely packed
1/4 cup Vidalia or other sweet onion, coarsely chopped
1 jalapeño pepper, seeded and chopped
1/4 teaspoon salt
1 ripe avocado, cut in half and pitted
3 small plum tomatoes
Preparation: In a blender or food processor, using a knife-blade attachment, puree beans and lime juice until smooth. Transfer to a medium-size bowl. In the same blender or processor, add cilantro, onion, jalapeño, and salt. Pulse or blend until thick and juicy. Use a spoon to scoop avocado from its peel and place in bowl with bean mixture. Use a fork to mash mixture until it is blended, with some small chunks remaining. Cut tomatoes crosswise and squeeze halves to remove seeds and juice. Coarsely chop tomatoes. Stir tomato-and-onion mixture into avocado mixture until well blended. You can add extra lime juice for more tang. Guacamole is best to serve when just made, but it can also be covered and refrigerated until serving. Makes 16 servings, about 1/4 cup each.
This recipe’s fiber (beans) and monounsaturated fat (avocado) may help prevent the following cancers: colon and breast.
Nutritional information per serving:
Calories: 48
Fat: 1.8 g
Saturated fat: 0.3 g
Carbohydrate: 6 g
Total sugars: 0 g
Protein: 2.2 g
Sodium: 67 mg
Cholesterol: 0 mg
Dietary fiber: 2.3 g
This is a great recipe for Southwestern or Mexican salads. You can play around with the recipe ingredients to achieve the flavor that you like. More olive oil can be used to make it richer. As outlined below, it is fairly low-fat and very healthy. I use Splenda® to keep the sugar and calorie content low.
Ingredients:
10 ounces (1-1/4 cups) lime juice
4 teaspoons celery seeds
2 tablespoons olive oil
1 tablespoon plus 1 teaspoon honey
4 tablespoons Splenda®
1-1/4 cups red onion, finely chopped
1 cup cilantro, chopped
Preparation: Whisk all ingredients together in a medium bowl and chill. The dressing keeps for up to a week in the refrigerator and the longer the flavors meld together, the better the taste. Makes about 3-1/2 cups or 28 servings, 2 tablespoons each.
This recipe’s vitamin C (lime juice) and quercetin (onion) may help prevent the following cancers: prostate and skin.
Nutritional information per serving:
Calories: 16.4
Fat: 1.0 g
Saturated Fat: 0.2 g
Carbohydrate: 1.8 g
Total sugars: trace
Protein: trace
Cholesterol: 0 mg
Sodium: 1 mg
Dietary fiber: < 1 g
This relish is wonderful to have as a side dish at the holidays. I love it with turkey or chicken or as a sweet and zesty bread spread. Sometimes I top a cup of plain or vanilla yogurt with it to have a protein-rich snack.
Ingredients:
12 ounces fresh cranberries
1/2 cup reduced-sugar orange marmalade
1/3 cup honey
1/2 cup pecans, chopped
Pinch of ground cloves
Pinch of ground ginger
Zest of 1 whole orange
Preparation: Place cranberries and orange marmalade in a microwaveable bowl and heat 1 minute on high. Stir and heat 1 additional minute on high. Add chopped nuts and heat additional 2 minutes. Stir in honey, nuts, orange zest, and spices. Let cool. Chill until ready to serve. Relish will congeal to a semi-solid state. Makes 3 cups or 24 servings, 2 tablespoons each.
This recipe’s resveratrol (cranberries) and vitamin E (pecans) may help prevent the following cancers: breast and stomach.
Nutritional information per serving:
Calories: 37.6
Fat: 1.7 g
Saturated Fat: 0.3 g
Carbohydrate: 11.8 g
Total sugars: 8.3 g
Protein: 0.5 g
Sodium: < 1 mg
Cholesterol: 0 mg
Dietary fiber: 0.8 g
Hummus is a fantastic Middle Eastern dish that can be used as a dip or bread spread. I love it on whole-grain or pita bread and often use it as a topping for my falafel pita sandwiches.
Ingredients:
1 can (15 ounce) garbanzo beans (chickpeas), drained and rinsed
1 tablespoon natural peanut butter
1/3 cup lemon juice
1/2 cup warm water
2 teaspoons garlic, minced
1/4 teaspoon salt
1/2 teaspoon ground cumin
3 tablespoons parsley, finely minced
3 tablespoons basil leaves, finely minced
1 teaspoon sesame-seed oil
3 ounces chopped red peppers (from a jar, packed in water and drained)
Sprinkle of paprika
Preparation: In a food processor or blender, place garbanzo beans, peanut butter, water, lemon juice, garlic, cumin, and salt. Blend until puréed. Remove to bowl and mix in parsley, basil, sesame seed oil, and roasted peppers. Sprinkle paprika on top. Refrigerate in bowl or resealable container for several hours before serving. Makes approximately 1-1/2 cups or 12 servings, 2 tablespoons each.
This recipe’s fiber (beans) and vitamin E (peanut butter) may help prevent the following cancers: pancreas and colon.
Nutritional information per serving:
Calories: 50
Fat: 1.4 g
Saturated fat: trace
Carbohydrate: 7.1 g
Total sugars: 0.2 g
Protein: 2.1 g
Sodium: 88.4 mg
Cholesterol: 0 mg
Dietary fiber: 1.8 g
This flavorful sauce can be served as a filling for lasagna or crepes, over angel hair or whole-wheat penne, or even as a unique pizza sauce. I’ve often served it over a dish of steamed broccoli, cauliflower, carrots, snow pea pods, and Brussels sprouts.
Ingredients:
3 tablespoons extra-virgin olive oil
1 large yellow onion, chopped
2 garlic cloves, crushed
2 carrots, coarsely grated
2 celery stalks, chopped
2/3 cup lentils
1 can (14 or 14-1/2 ounces) tomatoes, chopped
2 tablespoons tomato paste
2 cups reduced-sodium vegetable stock
1 tablespoon fresh marjoram, chopped (or 1 teaspoon dried marjoram)
Salt and freshly ground black pepper to taste
Preparation: Place a large saucepan over medium heat and add olive oil. Add onion, garlic, carrots, and celery and heat until soft—about 5 to 6 minutes. Add lentils, tomatoes, tomato paste, vegetable stock, marjoram, and season with salt and pepper as desired. Bring to a boil, partially cover, and simmer 20 minutes until thickened. Note: If you don’t wait for it to thicken, it will be more of a soup than a sauce. Makes 8 servings, about 1/2 cup each.
This recipe’s beta carotene (mango) and luteolin (celery) may help prevent the following cancers: liver and prostate.
Nutritional information per serving:
Calories: 118.8
Fat: 5.2 g
Saturated Fat: < 1 g
Carbohydrate: 14.2 g
Total sugars: 2.3 g
Protein: 3.8 g
Sodium: 132 mg
Cholesterol: 0 mg
Dietary fiber: 4.7
This light sauce is perfect as a marinade for tofu, fish, or chicken and can be ladled on top of roasted or grilled vegetables. The ingredient quantities can be doubled to make enough marinade to serve a larger group.
Ingredients:
1/2 cup all-fruit strawberry preserves
1 tablespoon red wine vinegar
2 tablespoons capers, drained and chopped
1/2 teaspoon dried Italian herbs
1/2 teaspoon cracked black pepper
1/4 teaspoon salt
Preparation: Combine all ingredients in a small bowl and mix well. Serve at room temperature or refrigerate for up to 1 week. Makes 6 servings, 2 tablespoons each.
This recipe’s anthocyanins (strawberries) may help prevent the following cancers: esophageal and skin.
Nutritional information per serving:
Calories: 56.0
Fat: 0 g
Saturated fat: 0 g
Carbohydrate: 14.0 g
Total sugars: 11.0 g
Protein: 0 g
Sodium: 96 mg
Cholesterol: 0 mg
Dietary fiber: 0 g
This sauce is great over fish, poultry, whole-grain pasta, brown rice, or couscous. You can add more jalapeños or hotter peppers if you want a really spicy sauce.
Ingredients:
2 tablespoons canola oil
1 medium yellow onion, chopped
3 small garlic cloves, minced
1/2 small jalapeño pepper, seeded and minced
1 can (14-1/2 ounces) diced tomatoes, drained and finely chopped
1 pound fresh spinach, coarsely chopped
1/4 cup natural peanut butter
Salt and freshly ground pepper
Preparation: Place a large skillet or fry pan over medium heat and add oil. Add onion, garlic, and jalapeño; cover and cook about 7 to 8 minutes. Stir in tomatoes and spinach and heat just until spinach wilts, stirring occasionally. When wilted, stir in peanut butter and season with salt and pepper as desired. Makes about 9 servings, 1/3 cup each.
This recipe’s lycopene (tomatoes) and folate (spinach) may help prevent the following cancers: pancreas and ovarian.
Nutritional information per serving:
Calories: 104.8
Fat: 6.9 g
Saturated fat: 1.3 g
Carbohydrate: 7.1 g
Total sugars: 3.0 g
Protein: 3.6 g
Sodium: 171 mg
Cholesterol: 0 mg
Dietary fiber: 2.5 g
This dressing has all the berry benefits of strawberries and some citrus juice to boot! It is great with grilled chicken or steak salads.
Ingredients:
1-1/2 cups strawberries, hulled
1/4 cup lemon juice
1 tablespoon sugar
1 tablespoon shallots, finely chopped
1 teaspoon fresh tarragon, chopped (or 1/2 teaspoon dried)
1/2 teaspoon cornstarch
2 tablespoons orange juice
Preparation: Purée strawberries in a blender or food processor. Press through a fine wire strainer into a 2-cup glass measure. Add lemon juice and enough water to make about 1 cup. Transfer mixture to a small pan and add sugar, shallots, and tarragon. In a separate container, mix cornstarch and orange juice until smooth. Add orange-juice mixture to pan with strawberry mixture while stirring. Bring to a boil over high heat while stirring constantly. Remove from heat and let cool or chill quickly by placing pan into bowl or large baking dish of ice water (up to 2/3 side of pan) about 5 minutes. Transfer to a jar or other re-sealable container and refrigerate before using. Makes 1 cup or 8 servings, 2 tablespoons each.
This recipe’s vitamin C (strawberries) and quercetin (shallots) may help prevent the following cancers: esophageal and lung.
Nutritional information per serving:
Calories: 20
Fat: 0.2 g
Saturated fat: 0 g
Carbohydrate: 4.0 g
Total sugars: 3.0 g
Protein: 0.2 g
Sodium: 5 mg
Cholesterol: 0 mg
Dietary fiber: < 1 g
Aside from the antioxidants lycopene and vitamin C, tomatoes also contain vitamin K, which helps wounds to heal, as well as coumaric acid, which can counteract carcinogens such as nitrosamines, which are found naturally in the body as well as in cigarette smoke.
Ingredients:
2 large plum tomatoes, seeded and roughly chopped
1/2 cup oil-packed sun-dried tomatoes, drained and chopped
2 tablespoons fresh ginger, minced
4 garlic cloves, chopped or sliced
3 tablespoons balsamic vinegar
1 cup water
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
Preparation: In a blender, combine tomato, sun-dried tomatoes, ginger, garlic, and vinegar. Process until finely chopped. Add water, salt, and pepper and purée until smooth. Makes about 2 cups or 16 servings, 2 tablespoons each.
This recipe’s lycopene (tomatoes) and allicin (garlic) may help prevent the following cancers: pancreas and stomach.
Nutritional information per serving:
Calories: 14
Fat: 0.5 g
Saturated fat: 0 g
Carbohydrate: 2.3 g
Total sugars: 0.5 g
Protein: 0.3 g
Sodium: 83 mg
Cholesterol: 0 mg
Dietary fiber: < 1 g
This salsa is absolutely perfect with any steamed, baked, broiled, or grilled fish. The mango and pineapple are packed with vitamin C, onion and scallions contain quercetin, and red pepper is full of the antioxidant lycopene.
Ingredients:
5 kiwi fruit, peeled and diced into 1/2- to 3/4-inch pieces
1 mango, peeled and diced
1/2 cup pineapple (fresh preferably), diced
1/4 cup sweet red pepper, diced
1 small stalk celery, finely diced
3 tablespoons red onion, finely diced
3 tablespoons fresh chives, minced
2 tablespoons scallions, chopped
1 cup reduced-sodium vegetable stock or broth
Dash of salt and freshly ground pepper
Preparation: Combine all ingredients in a medium mixing bowl and toss until thoroughly mixed. Cover and chill before serving. Makes 3 cups or 12 servings, 1/4 cup each.
This recipe’s beta carotene (mango) and luteolin (celery) may help prevent the following cancers: lung and ovarian.
Nutritional information per serving:
Calories: 38.2
Fat: trace
Saturated fat: 0 g
Carbohydrate: 9.0 g
Total sugars: 2.1 g
Protein: 0.5 g
Sodium: 17 mg
Cholesterol: 0 mg
Dietary fiber: 1.5 g