This healthy dish can be served hot, cold, or at room temperature. It makes a great side dish for fish or a light lunch entrée with a cup of soup or a small salad.
Ingredients:
1 tablespoon olive oil
1 cup yellow or red onion, diced
4 cups broccoli, half small florets and half chopped stems, divided
1-1/2 cups red bell pepper, diced
3 garlic cloves, minced
2 cups water
3 tablespoons lemon juice
1/2 teaspoon each: salt and freshly ground black pepper
1-1/2 cups couscous
3/4 cup almonds, coarsely chopped
1/4 cup fresh dill, chopped
1/4 cup fresh parsley, chopped
Preparation: Place a large saucepan over medium heat. Add olive oil and sauté onion 3 to 4 minutes until softened and translucent. Add broccoli stems and sauté mixture 3 minutes. Add broccoli florets, red pepper, and garlic; sauté about 4 minutes, stirring frequently. Add water, lemon juice, salt, and pepper; bring to a boil. Once boiling, add couscous and stir. Cover, remove saucepan from heat, and set aside. After 5 minutes, use a fork to fluff couscous while stirring in almonds, dill, and parsley. Serve immediately. Makes 6 servings, 1 cup each.
This recipe’s allicin (onions) and sulforaphane (broccoli) may help prevent the following cancers: lung and pancreas.
Nutritional information per serving:
Calories: 244.3
Fat: 8.3 g
Saturated fat: 0.8 g
Carbohydrate: 34.5 g
Total sugars: 9.6 g
Protein: 7.8 g
Sodium: 404 mg
Cholesterol: 0 mg
Dietary fiber: 1.2 g
These peppers can be served as a main dish, side dish, or appetizer. For a vegan option, substitute your choice of grated soy cheese for the provolone cheese.
Ingredients:
Nonstick cooking spray, preferably olive-oil flavor
2 large onions, finely chopped
2 cups white button mushrooms, sliced
1/2 tablespoon each: dried basil and dried oregano
1 teaspoon each: dried thyme and dried marjoram
2 cups cooked brown rice
2 tablespoons sunflower kernels, coarsely ground
2 cups tomato sauce of choice, divided
6 large red bell peppers, sliced in half length-wise, cored and seeded
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup grated part-skim provolone cheese
Preparation: Preheat oven to 350˚F. Spray a large skillet with nonstick cooking spray and place over medium heat. Add onions, mushrooms, and herbs, and sauté until vegetables are tender. Add brown rice, ground sunflower kernels, and 2 tablespoons tomato sauce and stir until well-blended. Remove from heat. Arrange pepper halves in a shallow baking dish and fill with rice mixture. Pour water into baking dish until it is about 2 inches deep. Bake for 25 minutes, until tops are browned. Meanwhile, heat remaining tomato sauce until almost boiling. When peppers finish cooking, remove from oven and top with hot tomato sauce and grated cheese. If desired, return peppers to the oven for 3 to 4 minutes until cheese has melted. Makes 6 stuffed peppers.
This recipe’s fiber (brown rice) and lycopene (tomato sauce) may help prevent the following cancers: colon and pancreas.
Nutritional information per 1 pepper (two halves) serving:
Calories: 204.1
Fat: 3.4 g
Saturated fat: 1.2 g
Carbohydrate: 37.2 g
Total sugars: 13.2 g
Protein: 6.4 g
Sodium: 243 mg
Cholesterol: 3.8 mg
Dietary fiber: 8.3 g
Canola oil contains healthy monounsaturated fats which, aside from being heart-healthy, have been shown to decrease the frequency and severity of migraine headaches. Carrots, onions, and apples contain antioxidants such as quercetin, which have been associated with a decreased risk of many types of cancer.
Ingredients:
1 tablespoon canola oil
2 medium carrots, thinly sliced (about 1 cup)
1 medium onion, cut into wedges
3 medium apples, peeled, cored, and sliced (about 3 cups)
2 teaspoons sugar
1/4 teaspoon salt
2 tablespoons water
1/8 teaspoon ground nutmeg
Preparation: Pour canola oil into a wok or large skillet. Heat oil over medium-high heat. Add carrots and stir-fry 2 minutes. Add onion and stir-fry 2 to 3 minutes or until crisp-tender. Remove vegetables from wok. Add apples to hot wok and stir-fry 2 minutes. Sprinkle with sugar and salt. Carefully add water. Cover and cook over medium heat 3 minutes or until apples are just tender. Return cooked vegetables to wok. Cook and stir until heated thoroughly. Sprinkle with nutmeg and serve immediately while warm. Makes 4 servings.
This recipe’s beta carotene (carrots) and procyanidins (apples) may help prevent the following cancers: lung and liver.
Nutritional information per serving:
Calories: 126.5
Fat: 3.7 g
Saturated fat: 0.3 g
Carbohydrate: 20.0 g
Total sugars: 14.4 g
Protein: 0.8 g
Sodium: 167 mg
Cholesterol: 0 mg
Dietary fiber: 2.6 g
This dish goes great with any of the burgers listed in the Casual Dining section, as well as with just about any main courses. You can probably get 6 servings out of it as a family side dish, but the nutrition info is listed for 4 larger servings.
Ingredients:
Nonstick cooking spray, olive-oil flavor
2 pounds organic, unpeeled sweet potatoes, cut into wedges
1 tablespoon extra-virgin olive oil
2 small garlic cloves, minced
1/2 teaspoon chili powder
1/4 teaspoon paprika
1/4 teaspoon salt
1/4 teaspoon ground black pepper
Preparation: Preheat oven to 425°F. Line a baking sheet with aluminum foil and lightly spray with nonstick olive-oil cooking spray. Place potato pieces in a single layer on baking sheet. Lightly baste with olive oil and sprinkle with minced garlic, chili powder, paprika, salt and pepper to taste. Bake 30 minutes or until browned and crispy. Let cool a few minutes and serve. Makes 4 generous servings.
This recipe’s beta carotene (sweet potatoes) and allicin (garlic) may help prevent the following cancers: lung and breast.
Nutritional information per serving:
Calories: 234.5
Fat: 3.7 g
Saturated fat: 0.6 g
Carbohydrate: 46.5 g
Total sugars: 9.5 g
Protein: 3.7 g
Sodium: 275 mg
Cholesterol: 0 mg
Dietary fiber: 7.1 g
Barley is often thought of as an ingredient in bread and cereals, although it is a whole grain that is high in fiber and antioxidants that can be used in numerous healthy dishes.
Ingredients:
Nonstick cooking spray, canola-oil flavor
3/4 cup yellow onion, chopped
1 fennel bulb, chopped
2 teaspoons olive oil
3 garlic cloves, finely chopped
3/4 cup red or orange bell pepper, thinly sliced
1-1/4 cups pearl barley
1 teaspoon dried thyme
1 teaspoon dried marjoram
4-1/2 cups low-sodium chicken broth
Salt and freshly ground black pepper
1 cup fresh spinach leaves, torn into pieces (or use baby spinach)
3 tablespoons grated Parmesan cheese
2 tablespoons fresh basil, finely chopped
Preparation: Generously coat a large, heavy stock pot with nonstick cooking spray and place over medium-high heat. Add onions and fennel and sauté until tender, 5 to 10 minutes. Add olive oil and heat until hot. Add garlic and bell peppers; sauté lightly 1 to 2 minutes. Stir in barley, thyme, marjoram, and chicken broth. Bring to a boil, immediately reduce heat to low and simmer until liquid is almost absorbed and barley is tender, stirring occasionally, 40 to 50 minutes. Midway through cooking, sprinkle with salt and pepper as desired. When barley is finished cooking, add spinach, Parmesan cheese, and basil. Stir to blend and season with salt and pepper as desired. Serve warm. Makes 6 servings.
This recipe’s fiber (barley) and lutein (spinach) may help prevent the following cancers: colon and ovarian.
Nutritional information per serving:
Calories: 203.1
Fat: 3.9 g
Saturated fat: 1.0 g
Carbohydrate: 34.6 g
Total sugars: 22.5 g
Protein: 9.7 g
Sodium: 121.5 mg
Cholesterol: 2.2 mg
Dietary fiber: 8.4 g
This is a wonderful dish to accompany any meat, fish, poultry, or vegetarian main dish. These vegetables are loaded with vitamins and minerals, and each serving is high in fiber.
Ingredients:
12 small red potatoes, halved
3 tablespoons honey
3 tablespoons dry white wine
1 garlic clove, minced
1/2 teaspoon crushed dried thyme leaves
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 medium zucchini (unpeeled), halved lengthwise
1 medium eggplant (unpeeled), cut into 1/2-inch-thick slices
1 yellow or orange bell pepper, halved, stemmed, and seeded
1 red bell pepper, halved, stemmed, and seeded
1 large yellow onion, cut into wedges
Preparation: Preheat oven to 400°F. Place potatoes in a large saucepan and cover with water. Bring water to a boil over medium-high heat and cook 5 minutes; drain. Combine honey, wine, garlic, thyme, salt, and pepper in a small bowl; stir to mix thoroughly. Place potatoes and other vegetables in a Dutch oven or other deep baking dish. Coat with honey/wine mixture and stir. Bake, uncovered, about 25 minutes or until tender, stirring every 8 to 10 minutes to prevent burning. Makes 8 servings.
This recipe’s quercetin (onion) and lycopene (red pepper) may help prevent the following cancers: stomach and prostate.
Nutritional information per serving:
Calories: 254.1
Fat: 0.6 g
Saturated fat: trace
Carbohydrate: 56.9 g
Total sugars: 27.0 g
Protein: 6.7 g
Sodium: 95.8 mg
Cholesterol: 0 mg
Dietary fiber: 8.0 g
This tasty side dish is full of antioxidants and is quick and easy to prepare.
Ingredients:
2-1/2 tablespoons peanut oil
3 tablespoons reduced-sodium soy sauce or tamari
1 tablespoon sesame oil
2/3 cup cold water
3/4 teaspoon honey
1 teaspoon cornstarch
1/8 teaspoon freshly ground black pepper
1-inch cube of fresh ginger, cut into slivers
3 scallions, sliced
3 small garlic cloves, thinly sliced
1 carrot, peeled and cut into thin sticks
2/3 cup fresh bean sprouts
8 ounces bok choy, shredded
1/3 cup cashews, chopped
Preparation: Place a large wok over medium heat. Add peanut oil and heat about 3 minutes until warm. Add ginger, garlic, scallions and carrots and heat 2 to 2-1/2 minutes. Add the bean sprouts and heat 2 more minutes, stirring and tossing continuously. Add bok choy and cashews and heat until bok choy leaves are just beginning to wilt. Mix all of the sauce ingredients quickly in a bowl and pour into the wok while stirring. Once the vegetables are lightly covered in sauce, serve immediately. Makes 6 servings.
This recipe’s quercetin (scallions) and isothiocyanates (bok choy) may help prevent the following cancers: endometrial and pancreas.
Nutritional information per serving:
Calories: 143.4
Fat: 11.0 g
Saturated fat: 1.9 g
Carbohydrate: 8.2 g
Total sugars: 2.8 g
Protein: 2.9 g
Sodium: 335 mg
Cholesterol: 0 mg
Dietary fiber: 1.4 g
This is a recipe from Beverly Lynn Bennett, accomplished vegan chef (website for other great recipes: www.veganchef.com). It will make you see Brussels sprouts in an entirely new light.
Ingredients:
1 cup almonds, sliced
2 pounds (32 ounces) Brussels sprouts
2 tablespoons peanut or sunflower oil
2 slices ginger
3 tablespoons unbleached cane sugar
1 teaspoon salt
1/4–1/2 cup water
Preparation: Place almonds in a dry wok or large nonstick skillet and cook over medium heat 3 to 4 minutes or until lightly toasted and fragrant. Remove almonds from wok or skillet; set aside. Remove any tough outer leaves from Brussels sprouts, trim ends, cut each into quarters lengthwise, and set aside. In same wok or skillet used to toast almonds, heat oil. When hot, add slices of ginger and cook for 1 to 2 minutes to flavor oil. Remove ginger and discard. Add Brussels sprouts, toss well to thoroughly coat with flavored oil; stir-fry 2 minutes. Add sugar and salt, stir well, and stir-fry an additional 2 minutes. Add a little water to pan and stir-fry 1 to 2 minutes until the liquid cooks off. Repeat procedure, adding water 1 or 2 more times, until Brussels sprouts are tender and lightly browned. Add toasted almonds and stir well to combine. Transfer to a large bowl or platter and serve. Makes 8 servings.
This recipe’s vitamin C (Brussels sprouts) and lignans (almonds) may help prevent the following cancers: breast and stomach.
Nutritional information per serving:
Calories: 154.3
Fat: 8.3 g
Saturated fat: 1.0 g
Carbohydrate: 13.7 g
Total sugars: 4.5 g
Protein: 6.2 g
Sodium: 318 mg
Cholesterol: 0 mg
Dietary fiber: 5.5 g
This recipe comes courtesy of Elaine Devlin, fiscal manager of the department where I work. It is a great way to get kids to eat their broccoli. I’ve modified it slightly to reduce the fat content.
Ingredients:
4 cups fresh broccoli florets
4 cups fresh cauliflower florets
Nonstick cooking spray
1/4 cup olive oil, divided
2 large garlic cloves, minced
1/8 teaspoon ground red pepper
2 tablespoon black olives, coarsely chopped
8 ounces (about 2 cups) reduced-fat, shredded sharp cheddar cheese, divided
3/4 cup coarse whole-wheat dry breadcrumbs
Salt and pepper to taste
Preparation: Preheat oven to 400°F. Bring a large saucepan of salted water to a boil; add broccoli and cauliflower. Cook until crisp-tender, about 3 minutes. Drain. Spray a 2-inch-deep 2-quart baking dish with nonstick cooking spray. In a large skillet, heat 2 tablespoons olive oil over medium heat. Add garlic and ground red pepper; cook until fragrant. Remove from heat and toss broccoli and cauliflower with oil mixture. Toss olives and 1 cup cheese with vegetable mixture. Transfer to baking dish and sprinkle with remaining cheese. In a small bowl, toss bread crumbs with remaining olive oil and season with salt and pepper. Sprinkle breadcrumb mixture over cheese in baking dish. Bake in upper section of oven approximately 12 to 15 minutes or until cheese bubbles and crumbs are golden brown. Serve hot. Makes 6 servings.
This recipe’s isothiocyanates (broccoli) and calcium (cheese) may help prevent the following cancers: pancreas and breast.
Nutritional information per serving:
Calories: 196.2
Fat: 12.1 g
Saturated fat: 3.0 g
Carbohydrate: 9.3 g
Total sugars: 4.3 g
Protein: 12.5 g
Sodium: 313.4 mg
Cholesterol: 8 mg
Dietary fiber: 2.2 g
Healthy fat, plenty of protein, and complex carbohydrates … what more can I say?
Ingredients:
Nonstick cooking spray
1 tablespoon olive oil
3/4 cup sweet onion, finely chopped
1 teaspoon garlic, minced
1/2 teaspoon salt
1 cup baby spinach leaves
1 head cauliflower, divided into florets
1 cup plain low-fat yogurt
2 tablespoons flour
1/4 cup shredded reduced-fat cheddar cheese
Pinch of kosher salt and freshly cracked black pepper
1/2 cup whole-wheat bread crumbs
2 tablespoons grated Parmesan cheese
1 tablespoon chopped parsley
Preparation: Preheat oven to 375°F. Spray a baking dish with nonstick cooking spray. Place a small sauté pan over medium heat and add olive oil. Add onions and garlic and slowly caramelize 15 to 20 minutes, lowering heat as necessary and stirring occasionally. Season with 1/2 teaspoon salt. Toward end of cooking, add spinach and cook until it begins to wilt. Remove from heat. Place cauliflower in boiling water and blanch 3 to 4 minutes. Drain and cool. Whisk together yogurt and flour; stir in cheddar cheese, salt, and pepper. Toss yogurt mixture with cauliflower, caramelized onions, and spinach. Place in baking dish. Sprinkle breadcrumbs, Parmesan cheese, and parsley over cauliflower mixture. Bake 20 minutes. Makes 6 servings.
This recipe’s isothiocyanates (cauliflower) and lutein (spinach) may help prevent the following cancers: lung and ovarian.
Nutritional information per serving:
Calories: 120.9
Fat: 4.1 g
Saturated fat: 1.3 g
Carbohydrate: 14.1 g
Total sugars: 6.8 g
Protein: 6.1 g
Sodium: 335 mg
Cholesterol: 4.9 mg
Dietary fiber: 3.1 g
This is a light and easy appetizer or side dish that is high in protein and low in calories. For a vegan option, substitute about 1-1/2 cups of tofu lightly sautéed in canola oil for the chicken.
Ingredients:
12 large butter-lettuce leaves, washed and dried
2 tablespoons fresh ginger, grated
2 tablespoons rice wine vinegar
2 tablespoons reduced-sodium soy sauce or tamari
1 tablespoon plus 1 teaspoon honey
1/2 teaspoon cornstarch
Nonstick cooking spray
1/3 cup yellow onion, chopped
2 cups carrots, grated
1 cup fresh snow-pea pods, sliced lengthwise
2 skinless, boneless chicken breasts, cooked and cut into thin strips
Preparation: Lay out 4 plates with 3 butter-lettuce leaves on each plate. In a medium bowl, combine ginger, vinegar, soy sauce or tamari, honey, and cornstarch. Spray a skillet with nonstick cooking spray and place over medium heat. Add onions, carrots, and pea pods to skillet and heat 3 to 4 minutes, stirring continuously. Add ginger mixture and heat about 1 minute, stirring, to thicken the sauce. Add chicken and heat thoroughly. Spoon about 1/4 cup of chicken mixture onto the center of each lettuce leaf and serve warm. Makes 4 servings.
This recipe’s zeaxanthin (lettuce) and beta carotene (carrots) may help prevent the following cancers: ovarian and lung.
Nutritional information per serving:
Calories: 135.2
Fat: 1.2 g
Saturated fat: 0 g
Carbohydrate: 16.4 g
Total sugars: 10.4 g
Protein: 14.7 g
Sodium: 135 mg
Cholesterol: 35 mg
Dietary fiber: 3.1 g
This recipe, courtesy of amateur vegan chef Rob Felty, is very similar to rice and beans, except it uses potatoes instead of rice. The beans, onions, and peppers are a great combination, and the potatoes make it a satisfying side dish.
Ingredients:
1-1/2 tablespoons olive oil
8 medium red potatoes, diced (unpeeled)
1 teaspoon each: ground cumin, ground coriander, and chili powder
1/4 teaspoon cayenne pepper
1 large onion, minced
1/2 medium green bell pepper, diced
1/2 medium red bell pepper, diced
1 can (15 ounces) black beans, drained and rinsed
1/3 cup mild or medium-heat tomato salsa
1/4 cup chopped fresh cilantro
Preparation: Heat olive oil in a large nonstick skillet over medium-high heat. Add potatoes and sauté about 10 minutes. Add cumin, coriander, chili powder and cayenne powder and stir. Add onion and peppers and continue cooking until potatoes are fully cooked and lightly crispy and browned, and onions and peppers have softened a bit. Add beans and salsa and stir, heating another 3 to 4 minutes, until heated through. Add cilantro and serve. Makes 6 servings.
This recipe’s luteolin (green pepper) and anthocyanins (black beans) may help prevent the following cancers: lung and pancreas.
Nutritional information per serving:
Calories: 333.8
Fat: 4.6 g
Saturated fat: 0.7 g
Carbohydrate: 62.8 g
Total sugars: 6.0 g
Protein: 10.3 g
Sodium: 336 mg
Cholesterol: 0 mg
Dietary fiber: 11.1 g
Quinoa is a South American grain, once a staple of the Incas, rich in protein and minerals. The Incas referred to it as the "mother grain." Quinoa is a small and light grain that has a very pleasant texture. You can find it in most health-food stores. Quinoa is light, easily digested, and has the most complete nutrition and highest protein content of any grain. This dish is perfect with fish or poultry.
Ingredients:
1 cup quinoa
1/2 cup almonds, sliced
1/2 cup dried cranberries
1-1/2 cups reduced-sodium vegetable stock
1/4 teaspoon salt
1 bay leaf
1 cinnamon stick
Preparation: Soak quinoa about 1 hour in cold water. Rinse thoroughly in water several times and drain through a large fine-mesh strainer. Shake dry in strainer. Place a medium nonstick skillet or fry pan over medium heat. Add almonds; stir and toast until golden. Remove from pan. Add quinoa and stir and toast until dry and turning color. Transfer toasted quinoa, toasted almonds, and cranberries to a 2-quart saucepan. In a separate pot, heat vegetable stock over medium heat until boiling. To the 2-quart saucepan, add boiling stock, salt, bay leaf, and cinnamon stick and return to a boil. Cover, reduce heat to simmer, and cook 20 minutes. Remove from heat and let stand 5 minutes with lid on. Remove cinnamon stick. Fluff gently with a fork and serve. Makes 6 servings.
This recipe’s lignans (quinoa) and vitamin E (almonds) may help prevent the following cancers: prostate and colon.
Nutritional information per serving:
Calories: 157.9
Fat: 1.5 g
Saturated fat: 0.5 g
Carbohydrate: 30.7 g
Total sugars: 7.1 g
Protein: 5.4 g
Sodium: 212 mg
Cholesterol: 0 mg
Dietary fiber: 3.3 g
Ingredients:
1 tablespoon olive oil
1 medium yellow onion, diced
1 tablespoon curry powder
3 garlic cloves, minced
1 teaspoon ground cumin
1 cup green lentils, rinsed in water a few times
2-1/2 cups reduced-sodium vegetable broth
1 medium sweet potato (about 8 to 9 ounces), peeled and cubed into 1/4-inch pieces
4-1/2 cups baby spinach
Pinch of salt and pepper
6 ounces plain low-fat yogurt
1/3 cup cashews, chopped
Preparation: In a medium soup pot, heat olive oil over low-medium heat. Add onion and garlic and sauté about 5 minutes, until soft. Stir in curry powder, garlic, and cumin and cook about 1 minute. Add lentils and broth and stir; bring to a boil, reduce heat, and simmer, covered, 10 minutes. Add sweet potato, cover, and cook an additional 10 minutes, until sweet potatoes are tender and water is absorbed. Stir in baby spinach and cook about 1 minute until just wilted. Season with salt and pepper. Serve in 6 large soup bowls or soup plates; top with low-fat yogurt and chopped cashews. Makes 6 servings.
This recipe’s beta carotene (sweet potato) and folate (spinach) may help prevent the following cancers: lung and colon.
Nutritional information per serving:
Calories: 282.3
Fat: 9.1 g
Saturated fat: 1.6 g
Carbohydrate: 35.8 g
Total sugars: 7.5 g
Protein: 14.3 g
Sodium: 105 mg
Cholesterol: 1.7 mg
Dietary fiber: 12.3 g
I found this recipe in a magazine called Delicious Living, which I picked up from my local health food store, and then made a number of changes to suit my tastes. This delicious dish is very high in protein and antioxidants.
Ingredients:
1/4 teaspoon salt
2 cups frozen shelled edamame
2 tablespoons extra-virgin olive oil
3 small to medium shallots, thinly sliced
1 small head escarole (about 8 ounces), trimmed and cut crosswise into thin strips
4 small garlic cloves, minced
1/8 teaspoon salt
1/8 teaspoon freshly ground pepper
3 cups baby arugula
3 cups baby spinach
1/8 teaspoon crushed red pepper flakes
3 tablespoons reduced-fat feta cheese, crumbled
Preparation: Place a large stockpot of water over medium heat and add 1/4 teaspoon salt. Bring to a boil; add edamame and cook 5 minutes. Drain and rinse under cold water to stop cooking. Drain again and pat dry. Place a large, heavy skillet or fry pan over medium heat and add olive oil. Add shallots and sauté over medium heat 2 minutes. Add escarole and garlic, toss and stir until coated with oil and sprinkle with 1/8 teaspoon each of salt and pepper; cook 2 minutes. Add edamame, spinach, red pepper flakes; cook about 1 minute until spinach is just wilted. Season with additional salt and pepper if desired. Top with feta cheese and serve. Makes 6 servings.
This recipe’s isoflavones (edamame) and folate (spinach) may help prevent the following cancers: breast and colon.
Nutritional information per serving:
Calories: 160.3
Fat: 7.5 g
Saturated fat: 1.5 g
Carbohydrate: 8.1 g
Total sugars: 1.3 g
Protein: 15.1 g
Sodium: 230 mg
Cholesterol: 1.3 mg
Dietary fiber: 2.9 g
Ingredients:
1 can (19 ounces) garbanzo beans, drained and rinsed
2 garlic cloves, minced
3 tablespoons red onion, finely chopped
1 ripe medium tomato, seeded and diced
1/3 cup fresh parsley, chopped
3 tablespoons olive oil
1 tablespoon bottled lemon juice or juice of one fresh lemon
Salt and freshly ground pepper
Preparation: Combine all ingredients except salt and pepper in a large salad bowl and toss to distribute evenly. Season with salt and pepper as desired and toss again. Chill for 1 hour or more before serving to allow flavors to meld. Makes 4 generous servings.
This recipe’s saponins (beans) and lycopene (tomato) may help prevent the following cancers: pancreas and prostate.
Nutritional information per serving:
Calories: 326.2
Fat: 12.6 g
Saturated fat: 1.8 g
Carbohydrate: 43.7 g
Total sugars: 9.3 g
Protein: 9.5 g
Sodium: 544 mg
Cholesterol: 0 mg
Dietary fiber: 8.6 g
Ingredients:
2 tablespoons trans-fat–free butter
2 pounds sweet potatoes, peeled and sliced into 1/2 inch slices
1/4 teaspoon ground cloves
1 cup fresh cranberries
1/2 cup apricot nectar
1 teaspoon grated orange peel
1/3 cup maple syrup
1/4 cup hazelnuts, toasted
Preparation: In a large skillet over medium heat, melt butter. Add potatoes and cloves; cover and cook about 8 or 9 minutes or until nearly tender. Stir occasionally. Add cranberries, apricot nectar, and orange peel. Bring potatoes to a boil; reduce heat. Simmer, covered, about 5 minutes. Remove from heat. Gently stir in maple syrup and hazelnuts and serve immediately. Makes 6 servings.
This recipe’s beta carotene (sweet potatoes) and vitamin E (hazelnuts) may help prevent the following cancers: lung and colon.
Nutritional information per serving:
Calories: 183.8
Fat: 4.2 g
Saturated fat: 2.5 g
Carbohydrate: 33.4 g
Total sugars: 23.9 g
Protein: 3.1 g
Sodium: 43 mg
Cholesterol: 10 mg
Dietary fiber: 6.9 g
Ingredients:
4 medium baking potatoes, thinly sliced
1 tablespoon each: garlic powder, onion powder, paprika, salt, and dried oregano
1 teaspoon black pepper
1 small yellow onion, chopped
1 small green bell pepper, chopped
1 small red bell pepper, chopped
1 cup mushrooms, thinly sliced
2 tablespoons olive oil
Preparation: Place potatoes and spices in a container with a tight-fitting lid or a large, heavy-duty zip-lock plastic bag. Shake 30 seconds, until potatoes are well coated. Set aside. In a large frying pan, sauté chopped onion, bell peppers, and mushrooms in olive oil until onion is translucent and slightly browned, about 7 to 10 minutes. Add spiced potato slices to sautéed vegetables. Toss well. Let sit about 8 to 10 minutes, browning over low heat, without stirring. Flip potatoes and allow to cook another 8 to 10 minutes, or until both sides are crispy brown. Serve immediately. Makes 6 side-dish servings
This recipe’s quercetin (onion) and luteolin (green pepper) may help prevent the following cancers: lung and ovarian.
Nutritional information per serving:
Calories: 272
Fat: 7.1 g
Saturated fat: 1.0 g
Carbohydrate: 45.5 g
Total sugars: 4.8 g
Protein: 6.3 g
Sodium: 15 mg
Cholesterol: 0 mg
Dietary fiber: 5.0 g
This flavorful salad is low in calories and rich in monounsaturated fat.
Ingredients:
7 medium heirloom tomatoes (combination of red and orange, preferably)
3/4 cup pitted Kalamata olives, quartered
1 medium shallot, peeled and finely diced
Salt and freshly ground pepper
1 tablespoon sherry vinegar
1 tablespoon fresh basil, coarsely chopped
1-1/2 teaspoons fresh oregano, chopped
1 teaspoon fresh chives, chopped
3 tablespoons extra virgin olive oil
Preparation: Core tomatoes and slice into large cubes or bite-size wedges. In a large ceramic bowl, combine tomatoes, olives, and diced shallot and season with salt and pepper. Add sherry vinegar, basil, oregano, and chives. Add olive oil and toss. For best flavor, prepare 1 to 2 hours ahead of time and let stand at room temperature. Toss again just prior to serving. Makes 6 servings.
This recipe’s lycopene (tomatoes) and luteolin (basil) may help prevent the following cancers: pancreas and ovarian.
Nutritional information per serving:
Calories: 127.7
Fat: 8.9 g
Saturated fat: 1.3 g
Carbohydrate: 10.1 g
Total sugars: 3.7 g
Protein: 1.8 g
Sodium: 119 mg
Cholesterol: 0 mg
Dietary fiber: 1.7 g
Ingredients:
1 large head of broccoli
4 tablespoons dry sherry
3 tablespoons pure maple syrup
1 tablespoon Dijon mustard
1/2 cup walnut oil
Salt and freshly ground pepper to taste and pinch ground nutmeg
1 cup walnuts, coarsely chopped
Preparation: Cut broccoli into bite-size pieces. Place a large stockpot of water over medium-high heat and bring to a boil. Steam broccoli in boiling water until bright green and crisp but tender; drain and set aside. Whisk together sherry, maple syrup, and Dijon mustard. Gradually whisk in oil. Season with salt, pepper, and nutmeg as desired. Toss broccoli with walnuts and vinaigrette. Serve immediately. Makes 6 servings.
This recipe’s kaempferol (broccoli) and ellagic acid (walnuts) may help prevent the following cancers: ovarian and colon.
Nutritional information per serving:
Calories: 278.1
Fat: 21.7 g
Saturated fat: 15.5 g
Carbohydrate: 15.5 g
Total sugars: 8.1 g
Protein: 5.2 g
Sodium: 42 mg
Cholesterol: 0 mg
Dietary fiber: 4 g
This dish could easily be a main course. It is savory and spicy, and the combination of rice and beans makes it a complete protein. Pair it with broiled, light fish such as tilapia or flounder or with some lightly sautéed tofu.
Ingredients:
2 teaspoons olive oil
1 cup red onion, chopped
1/2 cup orange juice
1/4 cup lemon juice
2 tablespoons fresh cilantro, chopped
1/2 teaspoon cayenne pepper
1 cup red bell pepper, finely chopped
1 cup yellow bell pepper, finely chopped
1 medium papaya, peeled, seeded, and diced
2 garlic cloves, peeled and minced
2 cans (15 ounces each) black beans, rinsed and drained
6 cups hot, cooked small- or medium-grain brown rice
Preparation: Heat olive oil in a large skillet over medium heat. Add all ingredients except beans and rice. Cook 5 minutes, stirring occasionally, until onion is translucent and bell peppers are crisp but tender. Stir in beans and cook an additional 6 to 8 minutes, stirring, until cooked through. Serve over brown rice. Makes 8 servings.
This recipe’s quercetin (red onion) and anthocyanins (black beans) may help prevent the following cancers: colon and prostate.
Nutritional information per serving:
Calories: 310.8
Fat: 3.2 g
Saturated fat: 0.4 g
Carbohydrate: 59.9 g
Total sugars: 5.4 g
Protein: 10.6 g
Sodium: 18 mg
Cholesterol: 0 mg
Dietary fiber: 9.6 g
Here is a second recipe from amateur vegan chef Rob Felty (http://robfelty.com/food).
Ingredients:
1 tablespoon olive oil
1 large yellow onion, diced
1 green bell pepper, diced
2 garlic cloves, minced
12 ounces assorted fresh mushrooms, washed very well and thinly sliced
1-1/2 teaspoons ground cumin
1 teaspoon ground coriander
1/4 teaspoon ground cayenne pepper (less if you don’t like your food spicy)
1 can (14 or 14-1/2 ounces) diced tomatoes
1 cup quinoa
2 cups water
1 cube vegetable bouillon
1/4 cup fresh cilantro, chopped
Salt and pepper to taste
Preparation: In a medium saucepan, heat olive oil over medium-high heat. Add onion and sauté about 1 to 2 minutes. Add green pepper and garlic; continue sautéing 4 to 6 minutes. Add mushrooms and cook until liquid is evaporated. Add ground cumin, ground coriander, cayenne, tomatoes, quinoa, water, and vegetable bouillon. Bring to a boil; simmer over low heat, covered, approximately 20 minutes. Add fresh cilantro and season with salt and pepper as desired. Makes 6 servings.
This recipe’s luteolin (green pepper) and fiber (quinoa) may help prevent the following cancers: ovarian and colon.
Nutritional information per serving:
Calories: 159.9
Fat: 4.3 g
Saturated fat: 0.5 g
Carbohydrate: 25.2 g
Total sugars: 2.6 g
Protein: 5.1 g
Sodium: 21 mg
Cholesterol: 0 mg
Dietary fiber: 3.1 g
Ingredients:
2 cups reduced-sodium chicken broth
1 cup orange juice
1/4 cup yellow onion, chopped
1-1/2 cups long-grain brown rice, uncooked
1 small navel orange, peeled and sectioned
1/4 cup almonds, sliced
2 tablespoons fresh parsley, chopped
Salt and pepper to taste
Preparation: Place chicken broth and orange juice in a large saucepan and bring to a boil over medium heat. Add onions and rice. Cover, reduce heat, and simmer 20 to 25 minutes or until rice appears tender and liquid is absorbed. Add oranges, almonds and parsley. Stir well. Season with salt and pepper as desired and serve warm. Makes 6 servings.
This recipe’s vitamin C (orange juice) and quercetin (onion) may help prevent the following cancers: prostate and esophageal.
Nutritional information per serving:
Calories: 237.1
Fat: 3.2 g
Saturated fat: 0.2 g
Carbohydrate: 45.9 g
Total sugars: 2.5 g
Protein: 6.2 g
Sodium: 189 mg
Cholesterol: 0 mg
Dietary fiber: 1.8 g
This dish is a wonderful accompaniment to baked or broiled chicken, lean beef, or pork. Mushrooms have been shown to have immune-boosting properties, meaning that they can help your immune system to function more efficiently (a key to fighting cancer).
Ingredients:
1/4 cup trans-fat–free butter or margarine
2 small shallots, peeled and chopped
2 garlic cloves, finely chopped
1/2 teaspoon salt
1/4 teaspoon dried thyme
1/4 teaspoon marjoram
12 ounces assorted mushrooms (white, crimini, portabella, and shiitake) sliced
1/2 cup Merlot or other dry red wine
Preparation: In 12-inch nonstick skillet, melt butter or margarine over medium heat. Add shallots, garlic, salt, thyme, and marjoram. Cook 2 to 3 minutes until shallots are almost tender, stirring occasionally. Add mushrooms and cook, stirring occasionally, about 15 minutes until mushrooms are golden and tender. Stir in wine; cook an additional 2 minutes. Serve warm. Makes 6 servings.
This recipe’s quercetin (shallots) and resveratrol (wine) may help prevent the following cancers: lung and kidney.
Nutritional information per serving:
Calories: 100.3
Fat: 9.9 g
Saturated fat: 2.7 g
Carbohydrate: 2.0 g
Total sugars: trace
Protein: 0.8 g
Sodium: 308 mg
Cholesterol: 0 mg
Dietary fiber: < 1 g
This low-calorie, low-fat side dish maximizes your antioxidant intake of leafy greens, with a delightful honey and sesame flavor. Spinach or Swiss chard can be substituted for the kale for variation. Kale naturally contains a good deal of sodium, so I rarely add salt to this dish.
Ingredients:
1 pound (16 ounces) fresh kale
2 tablespoons reduced-sodium soy sauce or tamari
1 garlic clove, minced
2 teaspoons honey
1 tablespoon red wine vinegar (can substitute white balsamic vinegar)
Pinch of red pepper flakes
2 tablespoons sesame seeds, toasted
Preparation: Separate kale leaves from stems. Chop stems and greens, keeping separate. Steam stems 2 to 3 minutes over about an inch of boiling water, then add greens and steam until just tender, about 3 to 4 minutes more. Drain and allow kale to cool until it can be handled. Squeeze out as much water as possible and place in a serving bowl. In a small mixing bowl, combine soy sauce or tamari, garlic, honey, cider vinegar, and red pepper flakes. Mix with kale in serving bowl and top with sesame seeds. Chill and serve. Makes 6 servings.
This recipe’s folate (kale) and allicin (garlic) may help prevent the following cancers: ovarian and skin.
Nutritional information per serving:
Calories: 76.9
Fat: 2.1 g
Saturated fat: 0.3 g
Carbohydrate: 10.8 g
Total sugars: 2.0 g
Protein: 3.7 g
Sodium: 368 mg
Cholesterol: 0 mg
Dietary fiber: 1.9 g
This is the first of three recipes donated by Pat Eagon, PhD, a biochemist at the University of Pittsburgh and an excellent cook. She notes that this dish is even better the next day.
Ingredients:
6 ears fresh corn (can substitute two 15-ounce cans fresh corn kernels)
2 cans (15 ounces) black beans, drained and rinsed
1 medium red bell pepper, diced
1 medium green bell pepper, diced
3-4 green onions, thinly sliced with green tops
1 small poblano pepper, seeded and diced
3/4 cup cilantro, chopped
Juice and zest of 2 limes
1/4 cup extra-virgin olive oil
1 medium garlic clove, crushed
1/2 teaspoon ground cumin
1 teaspoon sugar
Salt and coarsely ground pepper to taste
Preparation: Place a large pot of salted water over medium-high heat and bring to a boil. Reduce heat and add corn; cook about 10 to 12 minutes, until tender. Remove from heat and let cool. In a large bowl, combine black beans, red and green pepper, green onions, poblano pepper, and cilantro. In a measuring cup, combine lime zest and juice, olive oil, garlic, cumin, and sugar. Cut corn from cobs into bowl with black beans. Pour dressing ingredients in measuring cup over bean-and-corn mixture and season with salt and pepper as desired. Mix well and let sit to enhance flavors if desired. Serve or cover, refrigerate, and serve the next day. Makes 8 servings.
This recipe’s anthocyanins (beans) and beta carotene (red pepper) may help prevent the following cancers: prostate and lung.
Nutritional information per serving:
Calories: 239.2
Fat: 8.8 g
Saturated fat: 1.2 g
Carbohydrate: 32.0 g
Total sugars: 3.8 g
Protein: 8.0 g
Sodium: 171 mg
Cholesterol: 0 mg
Dietary fiber: 7.2 g
This rice pilaf is uniquely sweet and nutty. Unlike many other rice dishes, it contains isoflavones that have been shown to protect against some cancers. Plus, it is full of protein and fiber. A perfect complement to a healthy entrée!
Ingredients:
2-1/4 cups water
1 cup long-grain brown rice
1-1/2 cups fresh carrots, thinly sliced
1 cup fresh or thawed frozen broccoli, chopped
3/4 cup sweet red pepper, diced
1/2 cup onion, diced
2 teaspoons fresh ginger, minced
2 garlic cloves, minced
1/3 cup reduced-sodium vegetable broth
1/3 cup soy-nut butter
2-1/2 tablespoons fresh cilantro, chopped
Salt to taste
Preparation: Bring water to a boil in a large saucepan. Stir in rice, carrots, broccoli, red pepper, onion, ginger, and garlic. Reduce heat to low. Cover and simmer 20 minutes or until rice is tender and water has been absorbed. Meanwhile, in a smaller saucepan, combine broth, soy-nut butter, and cilantro and place over medium heat. Cook, stirring constantly, 1 to 2 minutes, until soy-nut butter is smooth. Set aside. When rice has finished cooking, stir in soy-nut–butter mixture and salt as desired. Serve immediately. Makes 4 servings.
This recipe’s fiber (brown rice) and isoflavones (soy butter) may help prevent the following cancers: ovarian and breast.
Nutritional information per serving:
Calories: 336.6
Fat: 9.0 g
Saturated fat: 1.6 g
Carbohydrate: 52.9 g
Total sugars: 4.6 g
Protein: 11.0 g
Sodium: 172 mg
Cholesterol: 0 mg
Dietary fiber: 5.5 g
You can use any type of chopped nut with this dish, and you may want to try cranberries instead of cherries for a variation.
Ingredients:
3 tablespoons unsweetened dried cherries
1 tablespoon olive oil
9 ounces baby spinach leaves, pre-washed or washed and dried
2 small garlic cloves, minced
2-1/2 tablespoons cashews, chopped
Salt and pepper to taste
Preparation: Place cherries in a small saucepan with enough water to cover. Bring to a boil; remove from heat and let stand 5 minutes, then drain. In a large nonstick skillet, heat olive oil over medium heat. Add baby spinach and garlic to skillet. Sauté, stirring frequently, 5 to 7 minutes or until spinach is tender and wilted. Add cherries and cashews to spinach. Sprinkle with salt and pepper as desired and serve. Makes 4 servings.
This recipe’s folate (spinach) and vitamin E (cashews) may help prevent the following cancers: ovarian and stomach.
Nutritional information per serving:
Calories: 104.6
Fat: 6.2 g
Saturated fat: 0.8 g
Carbohydrate: 9.6 g
Total sugars: 5.5 g
Protein: 2.6 g
Sodium: 57 mg
Cholesterol: 0 mg
Dietary fiber: 2.1 g
Fresh green beans are mixed with rich, cooked mushrooms and topped with hazelnuts and low-fat feta cheese. This is a dish that will get raves and won’t hurt your waistline.
Ingredients:
16 ounces (1 pound) fresh green beans, trimmed
1 tablespoon extra-virgin olive oil
2 garlic cloves, peeled and minced
8 ounces fresh mixed mushrooms (any combination of white, crimini, baby portabella, moonlight, shiitake), sliced
1 teaspoon finely grated lemon zest
1/4 cup hazelnuts, chopped
3 tablespoons reduced-fat feta cheese, crumbled
Salt and freshly ground black pepper to taste
Preparation: Cook green beans in a large pot of boiling salted water until crisp-tender, about 5 minutes. Drain into a colander; rinse green beans under cold water to stop cooking; drain well. Place a large nonstick skillet over medium heat and add olive oil. Sauté garlic and mushrooms in olive oil until mushrooms are tender and juices have evaporated, about 8 to 10 minutes. Stir in green beans; heat through. Top with hazelnuts, feta cheese, and season with salt and pepper to taste. Makes 6 servings.
This recipe’s saponins (green beans) and vitamin E (hazelnuts) may help prevent the following cancers: pancreas and colon.
Nutritional information per serving:
Calories: 82.3
Fat: 5.9 g
Saturated fat: 0.9 g
Carbohydrate: 4.5 g
Total sugars: 1.1 g
Protein: 2.8 g
Sodium: 62 mg
Cholesterol: 1.3 mg
Dietary fiber: 2.2 g
This is one of my very favorite dishes. I absolutely love it with broiled tilapia or flounder, a baked sweet potato, and a few lemon wedges.
Ingredients:
2-1/4 pounds Swiss chard
Salt
1/4 cup extra virgin olive oil, divided
3 garlic cloves, minced
1/2 cup fine, dry whole-wheat breadcrumbs
1/4 cup pine nuts
Preparation: Place a large bowl of ice water in kitchen working area. Remove ribs from Swiss chard and peel. Bring a large saucepan of salted water to a boil, add Swiss chard ribs, and cook 3 minutes. Add Swiss chard leaves and cook 1 minute. Drain and place Swiss chard into ice water to halt cooking. Drain again. Squeeze dry and chop coarsely. Warm 2 tablespoons olive oil in a medium saucepan over low heat. Add garlic and cook about 3 minutes until translucent. Add Swiss chard; cover and cook 5 minutes, stirring occasionally. Meanwhile, place a small skillet or fry pan over medium heat and add remaining olive oil. Add bread crumbs and sauté, stirring continuously, until golden brown, about 3 minutes. Arrange Swiss chard on 6 individual plates, sprinkle with pine nuts and warm breadcrumbs. Makes 6 servings.
This recipe’s lutein (Swiss chard) and allicin (garlic) may help prevent the following cancers: ovarian and endometrial.
Nutritional information per serving:
Calories: 98.5
Fat: 3.3 g
Saturated fat: 0.4 g
Carbohydrate: 13.1 g
Total sugars: 2.5 g
Protein: 4.1 g
Sodium: 428 mg
Cholesterol: 0 mg
Dietary fiber: 3.3 g
Ingredients:
1/3 cup bulgur wheat (also called cracked wheat)
5 scallions, finely chopped, white and light green parts only
3 cups flat-leaf parsley leaves, finely chopped
1/2 cup fresh mint leaves, finely chopped
4 medium tomatoes, cored, seeded, and diced
1/2 cup extra virgin olive oil
3 tablespoons fresh lemon juice
Salt (preferably kosher salt) and freshly ground black pepper to taste
Preparation: Soak bulgur wheat in a bowl of warm water about 30 minutes. Strain, squeeze out water, and place in a large bowl. Toss scallions, parsley, and mint with bulgur wheat. Add tomatoes and stir; drizzle in olive oil; toss again. Add lemon juice, salt, and pepper. Toss again; taste and adjust seasoning as desired. Makes 6 servings.
This recipe’s fiber (bulgur) and lycopene (tomatoes) may help prevent the following cancers: colon and prostate.
Nutritional information per serving:
Calories: 154.5
Fat: 9.8 g
Saturated fat: 1.5 g
Carbohydrate: 13.6 g
Total sugars: 2.7 g
Protein: 2.9 g
Sodium: 22 mg
Cholesterol: 0 mg
Dietary fiber: 3 g
Ingredients:
2 cans (15 ounces each) cannellini beans, rinsed and drained
4 large fresh sage leaves, coarsely chopped (or 2 teaspoons dried sage)
2 garlic cloves, crushed
1 large Vidalia or other sweet onion, quartered
2 tablespoons extra-virgin olive oil, divided
1 cup water
1 medium carrot, finely chopped
1 small celery rib, finely chopped
1 small yellow onion, finely chopped
1 plum tomato, seeded and chopped
Salt and freshly ground black pepper
Garnish: 1/4 cup flat-leaf parsley, chopped
Preparation: Place beans in a deep saucepan. Add sage, garlic, Vidalia onion, and 1 tablespoon olive oil. Pour in water. Simmer, uncovered, 20 to 30 minutes or until most liquid has evaporated and beans are soft but not mushy. Remove onion. Meanwhile, heat remaining oil in a medium skillet over medium-high heat. Sauté carrot, celery, and yellow onion in oil until onion is translucent, about 5 minutes. Add tomato and cook an additional 5 minutes. Stir carrot mixture into bean mixture and season with salt and pepper as desired. Serve warm, garnished with parsley. Makes 6 servings.
This recipe’s folate (beans) and quercetin (onions) may help prevent the following cancers: prostate and endometrial.
Nutritional information per serving:
Calories: 175.1
Fat: 5.9 g
Saturated fat: 0.7 g
Carbohydrate: 23.1 g
Total sugars: 3.5 g
Protein: 7.5 g
Sodium: 58 mg
Cholesterol: 0 mg
Dietary fiber: 6.7 g