A recent article published in the Journal of Agriculture and Food Chemistry noted that black beans are as rich in antioxidant compounds called anthocyanins as grapes and cranberries. Additionally, black beans are high in protein and contain plenty of cholesterol-lowering fiber.
Mango Salsa Ingredients:
2 cups mango, peeled and diced
1/3 cup red pepper, diced
1/4 cup red onion, finely diced
1 Serrano pepper, seeded and minced
2 tablespoons fresh cilantro, coarsely chopped
2 teaspoons fresh ginger root, minced
1 tablespoon fresh lime juice
Black-Bean Cakes Ingredients:
2 cans (15 ounces each) black beans, drained and rinsed
1/3 cup chopped fresh cilantro
1/4 red onion, finely chopped
1 egg white, lightly beaten
1 teaspoon ground cumin
1 teaspoon garlic, minced
1/2 teaspoon ground allspice
1/8 teaspoon cayenne pepper
1/3 cup whole-wheat breadcrumbs (toasted whole-wheat bread works well)
Nonstick cooking spray
1 tablespoon olive oil
Garnish: chopped fresh cilantro, sliced tomatoes, and lime wedges
Preparation: Combine all mango salsa ingredients in a mixing bowl; stir and set aside. In a large bowl, mash black beans with a fork until they stick together. Add cilantro, onion, egg white, cumin, garlic, allspice, and cayenne pepper; mix well until blended. Divide bean mixture into 8 equal parts. Shape into 1/2-inch-thick patties and coat with breadcrumbs. Spray each side of patties with nonstick cooking spray. In a medium skillet, heat oil over medium heat. Add bean cakes and fry until golden brown on both sides, turning once, about 8 to 10 minutes total. Serve warm with mango salsa and garnish with cilantro, tomatoes, and lime wedges. Makes 4 servings, 2 patties each.
This recipe’s saponins (beans) and quercetin (onion) may help prevent the following cancers: pancreas and lung.
Nutritional information per serving:
Calories: 335.2
Fat: 6.0 g
Saturated fat: 0.4 g
Carbohydrate: 55.2 g
Total sugars: 14.2 g
Protein: 15.1 g
Sodium: 109 mg
Cholesterol: 0 mg
Dietary fiber: 13.0 g
Ingredients:
1 tablespoon canola oil, divided
1/4 cup of each diced vegetable: onion, red pepper, yellow pepper, carrots and celery
2/3 cup canned white cannellini beans, rinsed and drained
1 egg, lightly beaten
1/3 cup seasoned breadcrumbs
4 small whole-wheat buns
1 cup romaine lettuce leaves, torn into small pieces
2 plum tomatoes, sliced
1/2 cup broccoli sprouts
1/2 red onion, sliced into rings.
Grainy mustard and ketchup
Preparation: In an 8-inch nonstick skillet, heat one teaspoon of oil. Add all of the vegetables (each 1/4 cup) and cook over medium heat, stirring occasionally, until moisture has evaporated and vegetables become soft. Set aside and allow to cool slightly. In a medium mixing bowl, mash cannellini beans with a fork. Stir in egg, then breadcrumbs, and finally heated mixed vegetables. Mix thoroughly. Shape mixture into 4 approximately equal-size patties. Set patties on a plate, cover, and refrigerate at least 20 minutes. When veggie patties have cooled, toast buns and heat 1 teaspoon of remaining oil in skillet over medium heat. Add 2 patties. Cook, turning once or twice, until lightly brown on both sides. Repeat with remaining 2 patties. Serve each patty on whole-wheat toasted buns, with lettuce, tomato, onion, sprouts, and grainy mustard and ketchup or your other favorite condiments. Makes 4 servings, 1 mini burger each.
This recipe’s phytic acid (beans) and sulforaphane (broccoli sprouts) may help prevent the following cancers: breast and bladder.
Nutritional information per serving:
Calories: 246.6
Fat: 7.0 g
Saturated fat: 0.7 g
Carbohydrate: 36.6 g
Total sugars: 3.3 g
Protein: 9.3 g
Sodium: 484 mg
Cholesterol: 53 mg
Dietary fiber: 5.2 g
Falafel is a popular Middle Eastern dish that is made of ground, uncooked fava or garbanzo beans, onions, parsley, and spices. Unlike in this recipe, however, it is usually deep fried. These high-fiber falafel patties can also be served simply atop greens as a salad.
Ingredients:
2/3 cup ripe plum tomatoes, diced
1/2 cup cucumber, peeled and chopped
1/3 cup plain nonfat yogurt
Salt and pepper as desired
1 can (15 ounces) garbanzo beans
1 medium red or yellow onion, coarsely chopped
1/4 cup packed parsley leaves
2 garlic cloves, minced
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
2 teaspoons lemon juice
Salt and pepper to taste
1 cup fine whole-grain breadcrumbs, divided
1 egg yolk
Nonstick cooking spray
2 cups mixed greens
4 sandwich-size pita breads, top 1/3 cut off
Preparation: Combine tomato, cucumber, and yogurt in a small bowl. Season to taste with salt and pepper. Set aside. In a blender or food processor, process garbanzo beans, onion, parsley, garlic, cumin, and oregano until smooth. Stir in lemon juice and season to taste with salt and pepper if desired. Stir in 1/2 cup breadcrumbs and egg yolk. Form bean mixture into 16 small patties, using about 1-1/2 tablespoons of bean mixture for each patty. Coat patties with remaining 1/2 cup of bread crumbs. Spray a large skillet with nonstick cooking spray and place over medium heat until hot. Cook falafel patties over medium heat until golden brown on the bottom, 2 to 3 minutes. Spray tops of falafel with cooking spray and turn; cook an additional 2 to 3 minutes. Arrange 1/2 cup mixed greens into each pita and place 4 falafel patties on top of greens in each pita; serve with tomato-cucumber relish. Makes 4 servings, 1 sandwich each.
This recipe’s lycopene (tomatoes) and lignans (beans) may help prevent the following cancers: pancreas and breast.
Nutritional information per serving:
Calories: 385.1
Fat: 4.7 g
Saturated fat: 0.9 g
Carbohydrate: 68.7 g
Total sugars: 18.6 g
Protein: 17.0 g
Sodium: 501 mg
Cholesterol: 52.8 mg
Dietary fiber: 10.7 g
There are dozens of fish taco recipes out there, but this is one of my favorites. Obesity is linked to many forms of cancer, and this filling, low-calorie dish will help you keep the pounds in check.
Ingredients:
1 pound white flaky fish, such as tilapia or mahi mahi
1/4 cup canola oil, plus more for grill
1 lime, juiced
2 teaspoons chili powder
1 jalapeño pepper, seeded and coarsely chopped
1/4 cup fresh cilantro leaves, chopped
8 flour tortillas
Garnish:
1-1/2 cup white cabbage, shredded
1/2 cup romaine lettuce, chopped
1/2 cup salsa
1/2 cup low-fat sour cream
Preparation: Preheat indoor or outdoor grill to medium-high heat and brush with canola oil if necessary. Place fish in a medium-size dish. Whisk together the oil, lime juice, chili powder, jalapeño, and cilantro; pour mixture over fish and allow to marinate 15 to 20 minutes. Remove fish from marinade and place onto hot grill, flesh side down. Grill fish 4 minutes on first side and then flip; grill 30 seconds and remove. Wait 5 minutes for fish to cool a bit and flake with a fork. Place tortillas on grill and grill about 20 to 30 seconds. Divide fish among tortillas and garnish with about 1/4 of the cabbage, lettuce, salsa, and sour cream. Makes 4 servings, 2 fish tacos each.
This recipe’s monounsaturated fat (canola oil) and sulforaphane (cabbage) may help prevent the following cancers: breast and lung.
Nutritional information per serving, with garnishes:
Calories: 268.2
Fat: 10.2 g
Saturated fat: 2.1 g
Carbohydrate: 28.6 g
Total sugars: 1.3 g
Protein: 15.5 g
Sodium: 348 mg
Cholesterol: 31.6 mg
Dietary fiber: 2.1 g
Ingredients:
2 cups zucchini, sliced about 1/4 inch thick
1 cup eggplant, sliced about 1/4 inch thick
1 cup yellow squash, sliced about 1/4 inch thick
Salt as needed
2 tablespoons olive oil plus more if needed
1 pre-made (10-ounce) whole-wheat pizza crust
1 cup shredded part-skim mozzarella cheese, divided
1/4 cup roasted red pepper (from jar, in water, drained), thinly sliced
2 plum tomatoes, seeded and coarsely chopped
2 tablespoons fresh basil leaves, chopped
Preparation: Prepare and preheat outdoor grill. Lightly salt zucchini, eggplant, and squash, then brush with oil. Grill on both sides until vegetables are tender. Sprinkle crust with about 1/4 cup mozzarella cheese. Top with grilled vegetables, roasted peppers, tomatoes, basil, and remaining cheese. Place crust on grill 5 inches from coals. Cover and grill for 3 to 4 minutes until cheese is melted. Makes 4 servings, 1/4 pizza each.
This recipe’s calcium (mozzarella) and lycopene (tomatoes) may help prevent the following cancers: colon and pancreas.
Nutritional information per serving:
Calories: 374.4
Fat: 12.0 g
Saturated fat: 3.4 g
Carbohydrate: 56.1 g
Total sugars: 12.8 g
Protein: 10.5 g
Sodium: 705 mg
Cholesterol: 3.1 mg
Dietary fiber: 4.7 g
This is a kid-friendly dinner option that is baked, not fried, and skinless. It contains less fat than most chicken nuggets but still has loads of flavor. You can substitute dried cranberries for the raspberries in the dipping sauce to get a different flavor.
Ingredients:
1/3 cup bran flakes, crushed
1/3 cup corn flakes, crushed
1 teaspoon paprika
1/2 teaspoon dried oregano
1/2 teaspoon garlic powder
1/4 teaspoon ground pepper
2 egg whites, slightly beaten
1 pound (16 ounces) skinless, boneless chicken breast halves, cut into 1-inch pieces
1 cup (8 ounces) plain low-fat yogurt
1/4 cup fresh or thawed frozen raspberries
Preparation: Preheat oven to 450°F. In a large zip-lock plastic bag, combine crushed bran flakes, corn flakes, paprika, oregano, garlic powder, and pepper; shake to combine well. Place egg whites in a small bowl. Dip chicken pieces into egg whites and allow excess to drain off. Add chicken pieces, a few at a time, to crushed cereal mixture; shake to coat well. Place chicken pieces in a single layer in a shallow baking pan. Bake 8 to 10 minutes or until chicken is no longer pink. Meanwhile, place yogurt and raspberries in a blender or food processor and blend about 20 seconds. Divide chicken among 4 plates and serve with about 1/4 cup raspberry dipping sauce. Makes 4 servings.
This recipe’s fiber (bran flakes) and calcium (yogurt) may help prevent the following cancers: colon and breast.
Nutritional information per serving:
Calories: 185.3
Fat: 2.9 g
Saturated fat: 1.0 g
Carbohydrate: 9.9 g
Total sugars: 5.8 g
Protein: 29.9 g
Sodium: 127 mg
Cholesterol: 66.3 mg
Dietary fiber: < 1 g
This aromatic herb pizza combines the earthy and piney flavors of sage and thyme with fresh rosemary and oregano. Premade, trans-fat–free pizza crusts can typically be found in the refrigerated section of your local grocery store.
Ingredients:
1 (10-ounce) whole-wheat pizza crust
1 tablespoon extra-virgin olive oil
1 medium red onion, thinly sliced into rings
3 medium Roma tomatoes, sliced
4 ounces goat cheese, crumbled
10 fresh sage leaves, sliced into 1/4-inch pieces
1 tablespoon fresh thyme leaves, chopped
1 tablespoon fresh oregano, finely chopped
1 tablespoon snipped fresh rosemary, finely chopped
Preparation: Preheat oven to 450°F. Place pizza crust on a nonstick baking sheet. Place a large skillet over medium heat and add olive oil. Sauté red onion in oil 5 to 7 minutes, until translucent and tender. Spread onion evenly over pizza crust and top with tomato slices, spreading evenly to crust edges. Top with cheese. Bake 5 minutes, then sprinkle sage, thyme, rosemary, and oregano evenly over pizza. Return to oven and bake 6 or 7 minutes more, or until tomatoes are hot and cheese has melted. Makes 4 servings, 1/4 pizza each.
This recipe’s quercetin (onion) and lycopene (tomatoes) may help prevent the following cancers: skin and prostate.
Nutritional information per serving:
Calories: 372.4
Fat: 11.6 g
Saturated fat: 6.1 g
Carbohydrate: 58.1 g
Total sugars: 3.1 g
Protein: 8.9 g
Sodium: 552 mg
Cholesterol: 22.3 mg
Dietary fiber: 3.6 g
Saturated fat is associated with many diseases, including heart disease and some cancers. Aim instead for unsaturated fats—such as olive or canola oil and avocados—which are a healthy complement to this lean and spicy chicken sandwich.
Ingredients:
4 chicken-breast cutlets
1/2 teaspoon chili powder
1/4 teaspoon salt
1/4 teaspoon ground cumin
1/8 teaspoon cayenne pepper
1 tablespoon olive or canola oil
4 large whole-wheat rolls, split
1/4 cup reduced-fat mayonnaise
3/4 teaspoon grated lime peel
1 tablespoon fresh chives, diced
1/8 teaspoon freshly ground pepper
4 leaves of green-leaf or butter lettuce
1 medium ripe tomato, thinly sliced
1 avocado, peeled, pitted, and sliced
Preparation: Pound chicken cutlets between wax paper or plastic wrap to 1/4-inch thick. In a small cup, combine chili powder, salt, cumin, and cayenne pepper. Sprinkle over both sides of chicken. In large skillet, heat oil over medium-high heat. Cook chicken 1-1/2 to 2 minutes per side, until cooked thoroughly. Set aside. Toast rolls. In a small bowl, combine mayonnaise, lime peel, chives, and pepper. Spread herb mayonnaise on cut sides of rolls. Place lettuce, chicken, tomato slices, and avocado slices on bottom of rolls; replace tops. Makes 4 servings, 1 sandwich each.
This recipe’s monounsaturated fat (avocado) and naringenin (lime zest) may help prevent the following cancers: breast and lung.
Nutritional information per sandwich:
Calories: 359.1
Fat: 18.7 g
Saturated fat: 2.8 g
Carbohydrate: 25.8 g
Total sugars: 4.4 g
Protein: 21.9 g
Sodium: 372 mg
Cholesterol: 192 mg
Dietary fiber: 5.2 g
This is a much more nutritious version of an American favorite than the typical burger and fries. You can easily double the quantities if you are having a party and need to feed a crowd.
Ingredients:
1/3 cup reduced-fat mayonnaise
2 teaspoons fresh chives, minced
1/2 teaspoon dried oregano
1/8 teaspoon garlic powder
1-1/2 pounds lean ground turkey
3 tablespoons fresh basil, shredded
1 small yellow onion, minced
1 large egg plus 2 large egg whites, lightly beaten
2 tablespoons Parmesan cheese, grated
1-1/2 tablespoons balsamic vinegar
1 cup coarse whole-wheat breadcrumbs
1/4 teaspoon each: salt and freshly ground black pepper, divided
2 small eggplants, peeled and thinly sliced
2 small zucchini, thinly sliced on the diagonal
6 ounces fresh mozzarella cheese, sliced into 6 medium slices
6 butter-lettuce leaves, washed and dried
12 thin slices red, ripe tomato
6 whole-grain rolls
Preparation: To make herb mayo, stir together low-fat mayonnaise, chives, oregano, and garlic powder in a small mixing bowl. Cover and chill in refrigerator. Thoroughly (and gently) combine ground turkey, basil, onion, egg/egg whites, Parmesan cheese, vinegar, bread crumbs, and 1/8 teaspoon each salt and black pepper. Form mixture into six patties. Cover and reserve in refrigerator. In a mixing bowl, toss sliced vegetables with oil and 1/8 teaspoon each salt and pepper. Prepare a charcoal or indoor grill to medium heat. Place sliced vegetables on grill and cook both sides until tender; set aside. Grill turkey burgers on grill, turning once until internal temperature reaches 165°F and to desired doneness. Remove to an oven-proof dish. Assemble grilled eggplant and zucchini on top of turkey burgers. Top each burger with slice of fresh mozzarella. Melt in preheated broiler. Toast whole grain rolls on grill or in toaster. Remove to plates and assemble burgers with lettuce and tomato slices. Serve with herb mayo on side. Makes 6 turkey burgers.
This recipe’s allicin (onion) and calcium (cheese) may help prevent the following cancers: stomach and breast.
Nutritional information per burger:
Calories: 437.8
Fat: 16.2 g
Saturated fat: 4.5 g
Carbohydrate: 42.0 g
Total sugars: 9.6 g
Protein: 30.9 g
Sodium: 546 mg
Cholesterol: 122.8 mg
Dietary fiber: 8.2 g
There is a Mexican restaurant near my home that makes great tacos and burritos—and I always order a combination filling of tofu and portobello mushrooms. Then I thought, “Hey! I can make these at home.” These tacos are a delicious way to incorporate soy into your diet.
Ingredients:
1-1/2 tablespoons olive or canola oil
1 small yellow onion, chopped
3 garlic cloves, crushed
1 red bell pepper, diced (optional)
6 baby portobello mushroom caps (or 2 to 3 large portobello caps), sliced
1 package (12 ounces) firm tofu, crumbled (about 1-1/2 cups)
1 tablespoon chili powder
1/4 teaspoon cumin
1/4 teaspoon dried oregano
1-1/2 tablespoons soy sauce or tamari
1/3 cup tomato sauce
8 corn tortillas
Garnish: lettuce, onions, tomatoes, and salsa
Preparation: Place a large skillet over medium heat and add oil. Sauté onion, garlic, bell pepper, and mushrooms in oil 2 to 3 minutes. Add tofu, chili powder, cumin, oregano, and soy sauce and heat 3 minutes. Add tomato sauce and simmer over low heat until mixture is fairly dry. Heat tortillas in a heavy, ungreased skillet, turning each from side to side until soft and pliable. Place a small amount of tofu mixture in the center of each tortilla, fold in half, and garnish, if desired. Makes 4 servings, 2 tacos each.
This recipe’s isoflavones (tofu) and lycopene (tomato sauce) may help prevent the following cancers: prostate and pancreas.
Nutritional information per 2-taco serving:
Calories: 347.5
Fat: 15.1 g
Saturated fat: 1.8 g
Carbohydrate: 33.2 g
Total sugars: 5.7 g
Protein: 19.7 g
Sodium: 472 mg
Cholesterol: 0 mg
Dietary fiber: 6.1 g
Ingredients:
1 cup (8 ounces) plain nonfat yogurt
2 tablespoons sesame tahini (pre-mix with a spoon if oil has separated)
1 teaspoon lemon juice
2 small garlic cloves, crushed
4 large whole-wheat pita breads
8 ounces extra firm silken tofu
1 cup fresh spinach leaves, torn into bite-size pieces (about 1 inch each)
3 tablespoons red onion, finely diced
4 plum tomatoes, chopped
1 cup mixed sprouts: broccoli and alfalfa
1 large avocado, halved, pitted, peeled, and cut into thin wedges
Preparation: In a small bowl, combine yogurt, tahini, lemon juice, and garlic and mix well. Set aside. Slice an edge from each pita bread and carefully open pockets. In a medium bowl, combine tofu, spinach, red onion, and tomatoes. Add 1/4 cup of yogurt-tahini sauce and toss gently to mix. Spoon mixture into each pocket. Add some sprouts and avocado to each pita; drizzle each with 1 tablespoon tahini sauce and serve. Makes 4 sandwiches.
This recipe’s isoflavones (tofu) and lutein (spinach) may help prevent the following cancers: prostate and ovarian.
Nutritional information per pita sandwich:
Calories: 395.7
Fat: 13.7 g
Saturated fat: 2.2 g
Carbohydrate: 50.7 g
Total sugars: 7.8 g
Protein: 17.4 g
Sodium: 42 mg
Cholesterol: 1.2 mg
Dietary fiber: 9.5 g
These burritos are positively scrumptious. The pumpkin provides a healthy dose of iron, vitamins A and C, and, like beans, is loaded with dietary fiber.
Ingredients:
6 large whole-wheat tortillas
1 tablespoon olive oil
1 cup zucchini, chopped (unpeeled)
1/2 cup corn kernels
1/3 cup yellow onion, diced
2 tablespoons chipotle pepper (jarred jalapeño pepper), chopped
1 can (15 ounces) solid-pack 100% pumpkin
1 can (15-1/2 ounces) navy beans, rinsed and drained
1/4 cup water
1 teaspoon chili powder
1/2 teaspoon dried oregano
Toppings: 1-1/2 cups romaine lettuce, shredded
3 ripe tomatoes, diced
3 tablespoons nonfat sour cream
Preparation: Preheat oven to 200°F. Wrap tortillas in aluminum foil and warm in oven about 5 minutes. While they warm, place a large skillet over medium heat and add oil. When oil is hot, add zucchini, corn, onion, and pepper; cook, stirring, until tender, about 4 to 5 minutes. Add pumpkin, beans, water, chili powder, and oregano and cook, stirring occasionally, about 4 minutes until heated through. Spoon about 1/2 cup of pumpkin mixture into each tortilla and roll each up, folding sides to enclose. Place each on a separate dinner plate and garnish with 1/4 cup lettuce, tomatoes, and 1-1/2 tablespoons sour cream. Makes 6 servings, 1 burrito each.
This recipe’s fiber (navy beans) and beta carotene (pumpkin) may help prevent the following cancers: colon and liver.
Nutritional information per serving:
Calories: 374.7
Fat: 7.5 g
Saturated fat: 1.6 g
Carbohydrate: 64.1 g
Total sugars: 5.7 g
Protein: 12.7 g
Sodium: 370 mg
Cholesterol: < 1 mg
Dietary fiber: 10.5 g
These might be the most nutritious and flavorful quesadillas that you have ever made.
Ingredients:
1 can (14-1/2 ounces) roasted diced tomatoes, drained
2/3 cup fresh or thawed frozen corn kernels
3/4 cup canned black beans, rinsed and drained
1/3 cup yellow onion, diced
2-1/2 tablespoons fresh cilantro, finely chopped
1/4 teaspoon salt (preferably kosher salt)
1/4 teaspoon each: garlic powder, onion powder, and ground cumin
1/8 teaspoon cayenne pepper
1 teaspoon lime juice
6 whole-wheat flour tortillas (8-inch size)
2 cups shredded reduced-fat Monterey Jack cheese
Nonstick cooking spray
2 limes cut into wedges
1/4 cup low-fat sour cream
Preparation: Place diced tomatoes in a large bowl and use a fork to mash them into smaller pieces. Add corn, black beans, onion, cilantro, salt, garlic, onion powder, ground cumin, cayenne pepper, and lime juice and stir until well-blended. Lay tortillas out on working area and sprinkle one half of each tortilla with 1/3 cup Monterey Jack cheese. Top cheese with 1/4 cup tomato mixture, reserving remainder. Fold each tortilla in half and set aside. Spray a large nonstick skillet with cooking spray and place over medium heat; cook each quesadilla about 2-1/2 to 3 minutes per side, until lightly brown (cheese will be melting). Cut each quesadilla into 3 wedges and serve with remaining tomato-bean salsa, lime, and 2 teaspoons low-fat sour cream. Makes 6 servings, 1 quesadilla each.
This recipe’s lycopene (tomatoes) and anthocyanins (black beans) may help prevent the following cancers: prostate and pancreas.
Nutritional information per serving:
Calories: 332.0
Fat: 10.0 g
Saturated fat: 5.3 g
Carbohydrate: 42.5 g
Total sugars: 4.2 g
Protein: 18.0 g
Sodium: 516 mg
Cholesterol: 25 mg
Dietary fiber: 5.3 g
These scrumptious, veggie-laden Italian sandwiches contain vitamins A and C, fiber, calcium, iron, and folate.
Ingredients:
Nonstick cooking spray
6 cups sliced mixed vegetables (zucchini, mushrooms, yellow onions, red or orange bell peppers, eggplant)
1 tablespoon garlic, minced
1 tablespoon extra-virgin olive oil
1 tablespoon fresh rosemary, chopped
1 teaspoon oregano
Salt and pepper to taste
8 slices whole-grain sourdough or peasant’s bread
1 cup baby arugula (can substitute baby spinach)
4 ounces thin-sliced smoked mozzarella or provolone cheese
Nonstick cooking spray
Preparation: Preheat oven to 400°F. Coat a 9×13-inch baking dish or cookie sheet with nonstick cooking spray. Place vegetables and garlic in baking dish and drizzle with olive oil. Sprinkle with chopped rosemary, oregano, and salt and pepper. Roast vegetables in oven 30 to 35 minutes, or until tender, stirring occasionally (about every 5 to 10 minutes). Spoon vegetable mix onto four bread slices, and top with arugula and cheese. Place another slice of bread on top. Coat a skillet with nonstick cooking spray and cook each side of sandwich 2 to 3 minutes, until lightly browned. Serve hot. (Sandwich grill can also be used instead of skillet.) Makes 4 panini sandwiches.
This recipe’s folate (arugula) and allicin (garlic) may help prevent the following cancers: colon and stomach.
Nutritional information per sandwich:
Calories: 253.3
Fat: 9.7 g
Saturated fat: 3.5 g
Carbohydrate: 29.0 g
Total sugars: 4.3 g
Protein: 12.5 g
Sodium: 416 mg
Cholesterol: 18.0 mg
Dietary fiber: 3.3 g
You can grill the salmon indoors on a stovetop or stand-alone grill, with equally tasty results. Grilling covered allows the fish to heat by convection and decreases carcinogen exposure.
Ingredients:
Nonstick cooking spray, olive-oil flavor
2-1/2 tablespoons low-fat sour cream
2 tablespoons plain low-fat yogurt
2 teaspoons chives, snipped
1 teaspoon garlic, minced
4 salmon fillets, with skin, about 1-inch thick (about 5 ounces each)
8 slices whole-grain bread
4 large romaine or butter-lettuce leaves
2 ripe but firm medium tomatoes
6 slices fully cooked turkey bacon, each slice broken in half
Preparation: Spray grill rack with nonstick spray and prepare outdoor grill for covered, direct grilling over medium heat. Stir sour cream, yogurt, chives, and garlic together in a small bowl until well blended; set aside. Sprinkle salmon with salt and pepper as desired. Place salmon, skin side facing down, on heated grill rack; cook covered about 11 to 12 minutes, until salmon is opaque, but do not turn. Slide thin metal spatula or pancake turner between skin and salmon meat and transfer salmon to a plate (discard skin). Toast bread on grill rack about 1 minute per side. Spread herb dressing on 1 side of each of 4 toasted bread slides. Top with 1 folded lettuce leaf, 1 salmon fillet, 2 or 3 slices of tomato, and 3 half-pieces turkey bacon. Place top toasted bread slice on each sandwich and serve. Makes 4 salmon BLTs.
This recipe’s selenium (salmon) and folate (lettuce) may help prevent the following cancers: kidney and ovarian.
Nutritional information per serving:
Calories: 458.2
Fat: 21.8 g
Saturated fat: 5.1 g
Carbohydrate: 30.5 g
Total sugars: 14.0 g
Protein: 35.0 g
Sodium: 676 mg
Cholesterol: 103.2 mg
Dietary fiber: 4.8 g
If you cannot get extra-firm tofu, use firm tofu and cut it into strips, set wax paper or a tea towel on top of it and a cutting board and set a dictionary or heavy book on top for about 10 minutes to press the water out. These tofu patties are perfect with the Creamy Tahini Sauce (page 60).
Ingredients:
1 pound (16 ounces) extra-firm tofu or pressed firm tofu
2 tablespoons extra-virgin olive oil
1/2 cup red pepper, finely chopped
1/3 cup zucchini, grated
1/4 cup celery, minced
3 garlic cloves, minced
1/2 cup fresh basil leaves, finely chopped
1 cup cooked brown rice
1/4 cup quick oats
1 tablespoon jalapeño pepper, minced
1 tablespoon fresh ginger, minced
1 cup fresh or frozen corn kernels
1/2 teaspoon turmeric
2 teaspoons paprika
1-1/2 teaspoons ground coriander
1 teaspoon ground cumin
1/4 teaspoon each: salt and ground black pepper
1 cup fine whole-wheat breadcrumbs (you can toast 2 pieces of wheat bread and finely chop them)
2 cups mixed baby greens
1 cup grape tomatoes, halved
Preparation: Preheat oven to 375°F. Cut tofu into chunks, and mash with a potato masher or process in a blender or food processor about 30 to 40 seconds. Place tofu in a large bowl. Place a large skillet or nonstick fry pan over medium-high heat and add olive oil. Add red pepper, zucchini, celery, garlic, basil, brown rice, oats, jalapeño, and ginger to skillet and sauté 8 to 10 minutes. Add corn and all spices and sauté an additional 1 to 2 minutes. Remove from heat and let cool about 4 or 5 minutes. Add vegetable-spice mixture to tofu; mix well by hand or on low in a food processor, just until mixture forms clumps. Form mixture into a dozen balls, flatten to 3/4-inch thickness, coat with breadcrumbs, and place on a nonstick baking sheet. Bake 25 minutes until outside is crisp and browned. Divide baby greens and tomatoes among 4 dinner plates, add 3 tofu patties to each, and serve with condiments or dressing of choice. Makes 4 servings, 3 patties each.
This recipe’s isoflavones (tofu) and fiber (brown rice) may help prevent the following cancers: breast and colon.
Nutritional information per serving:
Calories: 358.1
Fat: 16.1 g
Saturated fat: 1.9 g
Carbohydrate: 36.0 g
Total sugars: 7.0 g
Protein: 17.3 g
Sodium: 98 mg
Cholesterol: 0 mg
Dietary fiber: 5.0 g
Ingredients:
8 whole-wheat flour tortillas (7-inch diameter)
2 teaspoons chili powder
1/2 teaspoon dried oregano
12 ounces lean turkey-breast cutlets
2 teaspoons canola oil, divided
1 red bell pepper, thinly sliced
1 yellow bell pepper, thinly sliced
1/2 medium sweet yellow onion, sliced into rings
8 butter-lettuce leaves, washed and dried
3/4 cup salsa of choice
Preparation: Preheat oven to 200°F. Wrap tortillas in foil and place in oven while making fajita filling. Mix chili powder and oregano on waxed paper and rub spice mixture into turkey cutlets. In a large skillet, heat 1 teaspoon oil. Add bell-pepper slices and onion and cook over medium-high heat 4 to 6 minutes, stirring often, until lightly browned and tender-crisp. Remove to a bowl, using a slotted spoon. Heat remaining oil in same skillet. Add cutlets and cook over medium-high heat 4 to 6 minutes, turning once, until browned and no longer pink in center when tested with knife. Cut turkey crosswise into narrow strips. Top each warm tortilla with a lettuce leaf and arrange turkey and bell-pepper strips down middle. Serve with salsa. Makes 8 fajitas.
This recipe’s quercetin (onion) and lutein (lettuce) may help prevent the following cancers: esophageal and ovarian.
Nutritional information per fajita:
Calories: 247.6
Fat: 7.6 g
Saturated fat: 1.3 g
Carbohydrate: 30.0 g
Total sugars: 1.8 g
Protein: 14.8 g
Sodium: 354 mg
Cholesterol: 25.4 mg
Dietary fiber: 2.5 g
Ingredients:
1/2 cup low-fat ricotta cheese
3 tablespoons red onion, minced
1/4 cup green bell pepper, diced
1/4 cup orange bell pepper, diced
1 (16-ounce) pre-cooked whole-wheat pizza crust
1 Fuji, Jonagold, or Golden Delicious apple, cored and thinly sliced
1/2 cup jarred sweet red pepper, thinly sliced
3/4 cup shredded part-skim mozzarella cheese
Preparation: Preheat oven to 425°F. In a small bowl, combine ricotta cheese, onion, green and orange pepper; mix well. Spread on pizza crust. Layer apple and red pepper on top of ricotta mixture. Sprinkle with mozzarella. Bake about 9 to 11 minutes or until cheese melts and pizza is heated through. Makes 4 servings.
This recipe’s calcium (mozzarella) and quercetin (apple) may help prevent the following cancers: breast and lung.
Nutritional information per serving:
Calories: 348.6
Fat: 11.4 g
Saturated fat: 5.9 g
Carbohydrate: 43.1 g
Total sugars: 7.0 g
Protein: 18.4 g
Sodium: 702 mg
Cholesterol: 368 mg
Dietary fiber: 2.6 g
A friend sent me this recipe that she found in a Rachael Ray magazine (Rachael Ray has some fantastic recipes, by the way). I made a few changes so that it is a bit lower in fat and calories.
Ingredients:
3 tablespoons extra-virgin olive oil, divided
16 crimini mushroom caps, thinly sliced
12 shiitake mushroom caps, thinly sliced
1/2 teaspoon each: salt and coarsely ground black pepper
1 tablespoon fresh thyme leaves, chopped
1/2 cup yellow onion, finely chopped
2 garlic cloves, chopped
1 jalapeño pepper, seeded and chopped
1 can (15 ounces) black beans, drained and rinsed
1 cup frozen corn kernels
1/2 cup sun-dried tomatoes, reconstituted in water and finely chopped
1/2 cup barbecue sauce
Salt and freshly ground black pepper
Nonstick cooking spray, olive-oil flavor
4 (12-inch) whole-wheat flour tortillas
2 cups shredded reduced-fat Monterey jack cheese
Preparation: Place a medium nonstick skillet over medium heat. Add 2 tablespoons olive oil and sliced mushrooms to hot skillet. Season mushrooms with salt, black pepper, and thyme. Sauté mushrooms 10 minutes or until dark and tender; remove from heat. Transfer mushrooms to a dish; return skillet to stove and place over medium heat. Add remaining tablespoon olive oil to skillet; add onions, garlic, and jalapeño pepper and sauté 2 to 3 minutes, then add beans and corn to the pan. Stir in chopped tomatoes and barbecue sauce and season with salt and pepper as desired. Transfer warm salsa to a serving dish. Place a griddle pan or large nonstick skillet over medium heat and spray with nonstick cooking spray. Add 1 flour tortilla. Cook tortilla 1 minute, then turn. Sprinkle 1/2 cup cheese over 1/2 of tortilla. Cover cheese with 1/4 cooked sliced mushrooms. Fold plain tortilla half over filling and gently press down with a spatula. Cook filled quesadilla 30 seconds to 1 minute on each side until lightly brown and crisp and cheese has melted. Remove quesadilla to a large cutting board or transfer to a warm oven to hold; repeat with remaining quesadilla ingredients. Cut each quesadilla into wedges and serve with warm salsa for topping. Makes 8 servings.
This recipe’s anthocyanins (black beans) and lycopene (tomatoes) may help prevent the following cancers: pancreas and prostate.
Nutritional information per serving:
Calories: 396.8
Fat: 15.4 g
Saturated fat: 5.4 g
Carbohydrate: 50.5
Total sugars: 9.7 g
Protein: 16.6 g
Sodium: 735 mg
Cholesterol: 18.4 mg
Dietary fiber: 6.5 g