Cancer can be tricky and vicious, and because researchers and scientists are still working to fully understand the many intricacies of the disease, it’s especially important to eat healthy and take care of our bodies in every way. The term cancer is used to describe more than 175 diseases in which abnormal cells divide without control and invade other tissues. There are many different causes of cancer, including chemicals, radiation, genetics, viruses, and smoking. Sometimes, even after successful remissions, cells are able to hide and then resurface somewhere else in the body. Soups and smoothies are a great way to eat more healthy food so your body can keep on keeping on.
Lifestyle changes that can decrease your cancer risk include avoiding indoor tanning, limiting alcohol, protecting your skin from the sun, avoiding tobacco use, limiting red meat, eating a diet rich in fruits and vegetables, maintaining a healthy weight, and being physically active. We love soups and smoothies because they’re loaded with fruits and vegetables that defend our bodies from free radicals and other cancer-causing toxins. Eliminating poor-quality foods and adding more soups and smoothies to your diet could be lifesaving. So what’re you waiting for? Let’s get our healthy on!
We’ve talked a lot about antioxidants throughout this book. That’s because our bodies need them to prevent and repair cell damage. According to the National Cancer Institute, one-third of all cancer deaths may be diet related. This chapter will give you recipes containing cancer-fighting nutrients like antioxidants, which are critical in preventing cancer. An antioxidant is a molecule that prevents the oxidation of other molecules. Oxidation is a chemical reaction that produces free radicals, leading to cell damage. By consuming antioxidants such as ascorbic acid (vitamin C), you can stop these reactions, and in turn keep your cells healthy.
What’s the first thing that comes to mind when you think of vitamin C? Orange juice? Citrus fruit? Vitamin C, also known as ascorbic acid, is found in many vegetables and fruits. It’s a powerful antioxidant that helps the body form and maintain connective tissue, including bones, blood vessels, and skin. It’s also great for fighting colds and maintaining immunity.
But vitamin C is more than just a cold fighter. It is also an antioxidant that helps to prevent the formation of cancer-causing compounds. Diets high in vitamin C have been linked to a reduced risk of cancers of the stomach, colon, esophagus, bladder, breast, and cervix. Vitamin C fights free radicals and neutralizes the effects of nitrites, which are those nasty preservatives found in packaged or processed foods. As a general rule, you should stay away from overly processed foods if you want to maintain a baseline of good health and stay cancer free. If you’re on the go and think grabbing a microwave meal is the answer, try a soup or smoothie from this book. It’s just as quick and easy, we promise, and promotes a healthy body and brain. Swapping your packaged meals for one of our recipes will show you how good healthy looks and feels!
Another powerful cancer-fighting nutrient is folate. Folate, an essential B vitamin found in many foods, is needed by our bodies to make genetic materials. Folate is needed for repairing cells and making DNA—the genetic instructions for the body—and for forming red and white blood cells. We have added folate-rich foods to many of our recipes, like the Chocolate Berry-Nut Smoothie, to ensure you’re getting a crazy-big dose of goodness—not to mention that this recipe is practically a dessert.
Another free radical crusher is vitamin E, an antioxidant that protects against cell damage. You might be wondering how we come in contact with free radicals. The answer is that it happens all the time! We are exposed to free radicals from cigarette smoke, air pollutants, and ultraviolet light from the sun. So how do we protect ourselves? We need the good nutrients mentioned in this chapter and interspersed throughout the recipes in this book. Vitamin E is great for good health, and our body requires it to boost our immune system so it can fight bacteria and viruses.
By eating foods with vitamin E, you’re also helping your body reduce its risk of cancer. Diets rich in vitamin E can prevent colon, liver, stomach, lung, and other cancers. Switch up your usual meal routine by eating recipes packed with vitamin E, like Swiss Chard Soup.
Beta-carotene is another powerful antioxidant. Studies have shown that people who eat a diet high in beta-carotene—found primarily in orange and leafy green vegetables—have a reduced risk of cancer, particularly of the lung, colon, and stomach. Our Ready and Able Root Vegetable Soup is loaded with beta-carotene and tastes fantastic on a chilly fall evening (or any time of the year, for that matter!).
So now that you know what cancer fighters to eat more of, just where do you find them?
VITAMIN C is found in guava, bell peppers (all colors), oranges and orange juice, grapefruit and grapefruit juice, strawberries, pineapple, kohlrabi, papayas, lemons and lemon juice, broccoli, kale, Brussels sprouts, kidney beans, kiwifruit, cantaloupe, cauliflower, cabbage (all varieties), mangoes, white potatoes, mustard greens, tomatoes, sugar snap peas, snow peas, clementines, rutabagas, turnip greens, raspberries, blackberries, watermelon, tangerines, okra, lychees, summer squash, and persimmons.
FOLATE is found in fruits, legumes, and vegetables such as broccoli. Especially good sources are dark green leafy vegetables such as spinach, kale, and romaine lettuce. It is also found in chicory, oranges, papaya, nuts, beans, and peas.
VITAMIN E is found in almonds and almond butter, sunflower seeds and sunflower butter, wheat germ, hazelnuts, spinach, dandelion greens, Swiss chard, pine nuts, peanuts and peanut butter, turnip greens, beet greens, broccoli, canola oil, red bell peppers, collard greens, avocados, olive oil, and mangoes.
BETA-CAROTENE is found in sweet potatoes, carrots, kale, butternut squash, turnip greens, pumpkin, mustard greens, cantaloupe, red bell peppers, apricots, Chinese cabbage, spinach, lettuces (especially darker lettuces), collard greens, Swiss chard, watercress, pink and red grapefruit, watermelon, cherries, mangoes, tomatoes, guava, asparagus, and red cabbage.
You may be eating foods that actually promote cancer, while overlooking the powerful foods and nutrients that can protect you. A daily serving of processed meat increases your risk of colorectal cancer, while eating more fruits and vegetables can lower your risk. It’s all about making small tweaks to your diet and lifestyle so that you lower your risk of disease. If you have been diagnosed, eating the right diet can help improve your outlook as well as support your medical treatment at this difficult time.
Why do we love soups and smoothies? Because a plant-based diet filled with a variety of vegetables, fruits, nuts, whole grains, and beans can help lower your risk for many types of cancer. Eating a colorful variety gives you the best protection. Plant-based foods are rich in nutrients that strengthen your immune system and protect against cancer cells. Fruits and vegetables are the best sources of antioxidants such as beta-carotene, vitamin C, vitamin E, folate, and selenium. These powerful nutrients protect against cancer and help the cells in your body perform optimally.
Listen: We want you to be your healthiest, happiest self, and while some cancers have a genetic component and may even be unavoidable, we want you to know that many cancers can be prevented. Our recipes are handpicked to fight so many health issues, from depression and anxiety to weight gain and cancer. It’s pretty amazing that you can take control of your life by incorporating more healthy foods and nutrients into your diet.
You’re probably well versed on the world of berries. In the United States, we consume tons of strawberries, blueberries, raspberries, and blackberries every year. But how much do you know about acai (pronounced ah-sigh-EE)? It’s a berry too—and one of the healthiest ones at that. Acai is commonly grown in subtropical regions like Central and South America, as well as in rain forests like those in the Amazon. That means it loves a warm, wet environment and is not typically grown in the United States. Acai berries grow on an acai palm tree that looks a little like those Miami or California palms you’re used to seeing on TV or in magazines; however, on the acai palm, long purple chains of berries hang from the branches like beads. It’s pretty amazing how nature changes from climate to climate. We’re lucky that these delicious berries can be transported so that we can experience their luscious flavor and incredible health benefits. Check out our Berry Healthy Acai Bowl for a tropical treat!
Acai helps lower cholesterol in our bloodstream due to its anthocyanins and antioxidants. When our blood vessels are relaxed, our heart can perform normally, without stress and strain. Adding a dose of acai to your weekly diet can help prevent heart disease, the leading killer in the United States. Try some acai berries in any of our smoothies for a punch of color and rich flavor!
Acai has been described as tasting like a cross between a blackberry and raspberry, mixed with a piece of dark chocolate. Yeah, our mouths are watering too. When ripe, these tasty little berries are a deep purple and can make your smoothie colorful and bright. But acai berries are way more than just a delicious snack. They’re packed with incredible health benefits. We’ve laid them out here to give you more reasons to add them to your diet.
AN ANTIOXIDANT SUPERSTAR
While we’re on the topic, acai has superpowers when it comes to fighting cancer. The berries are full of phytochemicals and antioxidants, which can slow and reverse the oxidative process associated with cancer and aging. These purple guys have about 10 times as many antioxidants as grapes, and 2 times the amount in blueberries. Acai berries also improve cellular health because of their anthocyanins, which keep cells strong against free radicals. Basically, they are your best friend when it comes to fighting cancer-causing toxins.
AN IMMUNE BOOSTER
Acai berries also have an insane amount of vitamin C, which, as we mentioned before, is a pro at fighting cancer. According to a study in the Journal of Agricultural and Food Chemistry, the polyphenolic compounds in acai reduced cancer cell proliferation by 56 to 58 percent. Acai berries also keep your immune system strong and can suppress colds and illness. If you feel a cold coming on, stock up on acai and get plenty of rest! It might just do the trick.
A HEALTHY SKIN PROMOTER
Have you ever seen a Brazilian glow? It might be because Brazilian people eat tons of acai berries since they grow easily in their climate. Acai and acai oil are great for glowing skin. Their antioxidants fight wrinkles and sun damage. What’s better than that?
Acai has been linked to an increase in blood circulation, which, especially in men, can boost sex drive!
MAKES 1 SERVING
Mango and papaya both contain vitamin C, an antioxidant that helps prevent the formation of cancer-causing compounds. They also contain beta-carotene, a powerful antioxidant. Studies have shown that people who eat a diet high in beta-carotene have a reduced risk of cancer—so blend up this tropical treat as a way to power up your disease-fighting arsenal and stay healthy.
1 cup seeded and chopped fresh papaya
1 cup chopped frozen or fresh mango
½ cup unsweetened coconut milk
½ cup low-fat plain, vanilla, or coconut yogurt
In a blender, combine the papaya, mango, coconut milk, and yogurt. Blend until the desired consistency is reached.
Per serving: 239 calories, 3 g fat (1.5 g saturated fat), 49 g carbohydrates, 42 g sugar, 99 mg sodium, 5 g fiber, 8 g protein
Green, unripe papaya and papaya tree leaves contain an enzyme called papain. Papain has been used for thousands of years as a meat tenderizer and is an ingredient in current commercial meat tenderizers. In addition, injections of papain enzyme are given to treat herniated discs, and papain can be applied topically to treat burns, rashes, and cuts.
MAKES 1 SERVING
Berries are loaded with vitamin C and other antioxidants that help prevent the formation of cancer-causing compounds, and red grapes are rich in antioxidant compounds called flavonoids that fight cancer cells. Combine those with the secret ingredient you won’t even taste—spinach—for an extra boost of folate, an essential B vitamin needed for repairing cells, making DNA, metabolizing amino acids, and forming red and white blood cells. That’s one powerful smoothie!
1 cup frozen mixed berries (blueberries, raspberries, strawberries)
1 cup coconut water or coconut milk
1 cup red seedless grapes
1 cup spinach
15 almonds
1 tablespoon unsweetened cacao powder
In a blender, combine the berries, coconut water or milk, grapes, spinach, almonds, and cacao powder. Blend for about 2 minutes and add water until the smoothie reaches your desired consistency.
Per serving: 328 calories, 10 g fat (1 g saturated fat), 63 g carbohydrates, 45 g sugar, 62 mg sodium, 10 g fiber, 8 g protein
Research shows that eating a vitamin E–rich diet reduces the risk of stomach, colon, lung, liver, and other cancers—and almonds are a great source of vitamin E. Toss a handful of almonds into any smoothie for extra cancer-fighting benefits.
MAKES 1 SERVING
This cancer-fighting green smoothie helps keep your body super strong with vitamin C–rich pineapple and orange, folate-rich spinach, and antioxidant superstar green tea, a great source of catechins, which fight cancer cell growth.
1 cup chopped pineapple
1 orange, peeled and chopped
1 cup spinach
1½ cups brewed green tea, cooled or chilled
In a blender, combine the pineapple, orange, spinach, and tea. Blend until the desired consistency is reached.
Per serving: 148 calories, 0 g fat (0 g saturated fat), 38 g carbohydrates, 29 g sugar, 16 mg sodium, 6 g fiber, 3 g protein
MAKES 1 SERVING
Antioxidants work by preventing the oxidative damage that leads to the formation of cancer cells—and green tea contains powerful antioxidants called catechins, which may prevent cancer. Additionally, this smoothie includes turmeric, the amazing spice that contains curcumin, which research suggests may help prevent or treat cancer by combating inflammation. But you won’t need to worry about how that all works when you sip this refreshingly delicious cocktail!
1 cup berries of your choice (such as blueberries, raspberries, cranberries)
1 cup brewed green tea, cooled to room temperature
½ cup ice
1 teaspoon chia seeds
1 teaspoon honey, or to taste
½ teaspoon ground turmeric
In a blender, combine the berries, tea, ice, chia seeds, honey, and turmeric. Blend until the desired consistency is reached, adding more honey if desired.
Per serving: 127 calories, 2 g fat (0.5 g saturated fat), 29 g carbohydrates, 21 g sugar, 3 mg sodium, 5 g fiber, 2 g protein
The bottled brands of green tea have much lower antioxidant levels than home-brewed green tea. Researchers found as few as 3 milligrams of flavonoids in bottled teas, compared with up to 150 milligrams in the green tea made at home. Steep for 10 minutes to get the most health benefits.
MAKES 1 SERVING
Raspberries and orange juice are both loaded with vitamin C and antioxidants, and peaches are high in beta-carotene. Studies have shown that people who eat a diet high in beta-carotene have a reduced risk of cancer. Who wouldn’t want to eat more deliciously fresh, creamy fruit and yogurt—it’s like a healthy ice pop in a glass!
1 large banana
1 peach, peeled, pitted, and chopped (or 1 cup frozen peaches)
1 cup fresh or frozen raspberries
1 cup fresh orange juice
6 ounces low-fat vanilla yogurt
In a blender, combine the banana, peach, raspberries, orange juice, and yogurt. Blend until smooth, adding more orange juice for a thinner smoothie.
Per serving: 484 calories, 4 g fat (2 g saturated fat), 105 g carbohydrates, 76 g sugar, 117 mg sodium, 14 g fiber, 14 g protein
Diets high in fruit may lower the risk of stomach and lung cancer.
MAKES 2 SERVINGS
Acai berries contain compounds called flavonoids that have antioxidant effects. Added to the mix of other berries here, which are rich in vitamin C, they help to prevent the formation of cancer-causing compounds. Hi-ya! You can customize this yummy bowl however you’d like. We suggest lots of options to keep you healthy, alert, and going strong all day long.
2 packets (3.5 ounces each) frozen acai berry puree
1 frozen banana
¼ cup unsweetened coconut milk or almond milk
TOPPINGS
¼ cup raspberries, blackberries, or blueberries
¼ cup granola
2 tablespoons shredded unsweetened coconut
2 tablespoons slivered almonds
1 teaspoon chia seeds
In a blender, combine the acai berry puree, banana, and coconut milk. Blend until the desired consistency is reached. Pour into a bowl and top with any or all of the toppings!
Per serving: 592 calories, 35 g fat (12 g saturated fat), 62 g carbohydrates, 27 g sugar, 37 mg sodium, 14 g fiber, 13 g protein
MAKES 4 SERVINGS
The carrots, sweet potatoes, and rutabaga in this savory soup are high in beta-carotene and vitamin C, both of which help fight cancer-forming compounds. Parsnips—which are available in most produce aisles—are high in folic acid and vitamin E, two additional cancer fighters. Serve up this rich root veggie soup whenever you’re feeling the need for a boost of energy and strength.
2 carrots, chopped
1 parsnip, peeled and chopped
1 large sweet potato, peeled and chopped
1 rutabaga, peeled and chopped
4 cups low-sodium vegetable broth
1 cup canned light coconut milk
1 tablespoon pure maple syrup
1 teaspoon dried thyme
¼ teaspoon dried rosemary
1. Preheat the oven to 400°F. Cover 2 baking sheets with foil and spray each with olive oil cooking spray. Place the carrots and parsnip on 1 baking sheet and the sweet potato and rutabaga on the other.
2. Roast the vegetables for about 40 minutes, or until tender. (The carrots and parsnip may be done first, so keep an eye on them.) Remove from the oven and let cool.
3. Transfer the roasted vegetables to a blender and add the broth, coconut milk, maple syrup, thyme, and rosemary. Blend the soup until smooth and velvety. Heat before serving.
Per serving: 172 calories, 3 g fat (2.5 g saturated fat), 33 g carbohydrates, 15 g sugar, 213 mg sodium, 7 g fiber, 2 g protein
MAKES 4 SERVINGS
As you know by now, vitamin C is an essential antioxidant that helps to prevent the formation of cancer-causing compounds—and cauliflower helps deliver the goods in this filling recipe. Beans also contain antioxidants and phytochemicals, and research shows that bean consumption may reduce the risk of cancer too.
2 tablespoons olive oil
1 yellow onion, chopped
1½ teaspoons dried oregano
2 cloves garlic, minced
1 head cauliflower, cut into florets
½ teaspoon salt
½ teaspoon ground black pepper
5 cups low-sodium vegetable broth
1 pear, cored and chopped
½ cup canned cannellini beans, drained and rinsed
¼ cup rolled (old-fashioned) oats
1. In a large saucepan over medium heat, warm the oil. Cook the onion and oregano, stirring frequently, for 5 minutes, or until the onion is soft. Add the garlic and cook, stirring, for another minute.
2. Stir in the cauliflower. Season with the salt and pepper.
3. Add the broth, pear, beans, and oats. Bring to a boil, then lower the heat and simmer for 10 minutes, or until the cauliflower is tender.
4. Allow the soup to cool slightly, then use an immersion blender or upright blender to puree the soup until smooth. Heat before serving.
Per serving: 208 calories, 8 g fat (1 g saturated fat), 30 g carbohydrates, 10 g sugar, 597 mg sodium, 8 g fiber, 6 g protein
MAKES 4 SERVINGS
This deliciously sweet-savory recipe combines carrots, which are high in beta-carotene, with the superspice turmeric to help keep you healthy and disease-proof. A dollop of Greek yogurt makes this an extra-special treat when you’re craving something creamy and oh-so-satisfying.
2 tablespoons olive oil
1 cup chopped yellow onion
2 teaspoons ground turmeric
2 cloves garlic, minced
1 pound carrots, finely chopped
2½ cups low-sodium vegetable broth
1 tablespoon honey
1 tablespoon lemon juice
⅛ teaspoon ground allspice
Salt and ground black pepper
½ cup plain 2% Greek yogurt, for garnish
1. In a large saucepan over medium heat, warm the oil. Cook the onion, stirring frequently, for 5 minutes, or until soft. Add the turmeric and garlic and stir for 3 minutes.
2. Add the carrots and broth. Bring to a boil, then reduce the heat, cover, and simmer for 20 minutes, or until the carrots become very tender.
3. Remove the soup from the heat and let it cool slightly. Working in batches, puree in a blender until smooth.
4. Pour the blended soup back into the pan and whisk in the honey, lemon juice, and allspice. Season to taste with salt and pepper and heat before serving.
5. Pour into soup bowls and garnish with a dollop of yogurt.
Per serving: 177 calories, 8 g fat (1.5 g saturated fat), 23 g carbohydrates, 13 g sugar, 251 mg sodium, 4 g fiber, 4 g protein
MAKES 4 SERVINGS
Swiss chard is popular for a reason: It contains folate, an essential B vitamin needed for repairing cells, making DNA, metabolizing amino acids, and forming red and white blood cells. Swiss chard also contains beta-carotene, an antioxidant, and vitamin E, both of which help reduce cancer risk. Blend up this powerful veggie into this uber-healthy green soup!
2 tablespoons olive oil
1 onion, chopped
2 cloves garlic, crushed
1 pound Swiss chard, center ribs and stems removed, leaves chopped
3½ cups low-sodium vegetable broth
1 cup chopped flat-leaf parsley
½ cup chopped fresh cilantro
¼ cup fresh mint leaves
1 teaspoon ground nutmeg
1 tablespoon lemon juice
Salt and ground black pepper
Plain 2% Greek yogurt, for serving
1. In a large saucepan over medium heat, warm the oil. Cook the onion and garlic, stirring frequently, until the onion is translucent. Stir in the chard, broth, parsley, cilantro, mint, and nutmeg.
2. Bring to a boil, reduce the heat, and simmer for about 15 minutes, or until the chard is tender.
3. Stir in the lemon juice and season to taste with salt and pepper.
4. Let the soup cool slightly. Working in batches, puree the soup in a blender until smooth.
5. Pour the blended soup back into the pan and heat before serving with a dollop of yogurt.
Per serving: 124 calories, 7 g fat (1 g saturated fat), 12 g carbohydrates, 4 g sugar, 450 mg sodium, 4 g fiber, 3 g protein
MAKES 4 SERVINGS
Tomatoes and bell peppers are both loaded with vitamin C and beta-carotene, antioxidants that help prevent the formation of cancer-causing compounds. Let them help protect you with this super-easy-to-make soup.
2 large red bell peppers
1 tablespoon + ¼ cup olive oil
3 large heirloom tomatoes, stemmed, seeded, and cut into large chunks
5 leaves fresh basil
1. Preheat the oven to 400°F. Line a baking sheet with parchment paper.
2. Place the peppers on the prepared baking sheet and roast the peppers for about 1 hour, turning every 15 minutes, until charred on all sides.
3. Remove the peppers from the oven, put them in a bowl, and cover and allow to cool for 20 minutes. Peel the peppers, remove the stems and seeds, and cut them into chunks.
4. Meanwhile, heat 1 tablespoon of the oil in a large saucepan, then add the tomatoes and basil leaves. Cook, stirring frequently, for 15 minutes.
5. Let the tomatoes cool slightly, then puree them with the pepper in a blender. Add the remaining ¼ cup oil and continue to puree until the desired consistency is reached. Heat before serving.
Per serving: 199 calories, 17 g fat (2.5 g saturated fat), 10 g carbohydrates, 7 g sugar, 10 mg sodium, 3 g fiber, 2 g protein
