Did you know that what and how much you eat can affect your risk of developing certain cancers?
According to the American Cancer Society, about 20 percent of all cancer diagnoses in the United States are linked to diet and excess weight, along with inactivity.
CRUCIFEROUS VEGGIES Cruciferous vegetables include broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, and kale. Components in these vegetables may help your body defend against cancers such as colon, breast, lung, and cervix.
DARK GREEN LEAFY VEGETABLES Dark green leafy vegetables such as mustard greens, lettuce, kale, chicory, spinach, and chard are full of fiber, folate, and carotenoids. These nutrients help protect against cancer of the mouth, larynx, pancreas, lung, skin, and stomach.
SPICES Spices like cinnamon and curcumin (the main ingredient in the Indian spice turmeric) are potential cancer fighters. They can suppress the transformation, growth, and invasion of cancerous cells for a wide array of cancers.
VITAMIN D-RICH FOODS Low levels of Vitamin D have been linked to several cancers, including colon and breast. Vitamin D may help block the development of blood vessels that feed growing tumors and help stop cancerous and precancerous cells. Foods high in Vitamin D include mushrooms, and wild-caught fish such as tuna, sardines and salmon.
RED/OR ANGE / YELLOW COLORED FRUITS AND VEGGIES Beta-carotene is the powerful antioxidant that gives these veggies their bright colors. Studies have shown that people who eat a diet high in beta-carotene have a reduced risk of cancer; especially lung, colon, and stomach cancers. Eating vegetables that include beta-carotene, folate, vitamin C, and fiber—like sweet potatoes—can reduce the risk of breast cancer by about half.
Cancer Preventing Meals
These simple, delicious meals are packed with cancer fighting ingredients that will keep you healthy and prevent numerous cancers.
Easy Scalloped Potato White Bean Skillet
Makes 4 servings. Per serving: 420 calories, 10 g total fat (1.5 g saturated fat, 0 g trans fat), 0 mg cholesterol, 66 g carbohydrates, 16 g protein, 9 g dietary fiber, 400 mg sodium, 6 g sugar, 0 g added sugar.
Ingredients
1 Tbsp. extra-virgin olive oil
1 medium onion, sliced
3 cloves garlic, minced
5 ounces mushrooms, sliced
2 1/2 cups reduced-fat plant-based half and half (or unsweetened plain milk of choice)
2 Tbsp. cornstarch
3 Tbsp. nutritional yeast
1/4 tsp. nutmeg
1/2 tsp. paprika
1/2 tsp. ground mustard
1/2 tsp. salt
1/4 tsp. black pepper
6 small (about 4.5 ounces each) potatoes, peeled, thinly sliced
1 15-oz. can white beans, rinsed and drained
1/4 cup ground cashews
1/4 cup fresh parsley, chopped (optional garnish)
Directions
Heat oil in large cast iron skillet over medium heat. Add onion and garlic and sauté for 7 minutes.
Add mushrooms and sauté for an additional 2 minutes.
While vegetables are sautéing, in a small bowl whisk together half and half (or milk of choice), cornstarch, yeast, nutmeg, paprika, ground mustard, salt and pepper until smooth.
Pour sauce into skillet and stir until sauce thickens (about 2 minutes).
Preheat oven to 375 degrees F.
Add potatoes to skillet and fold into sauce with a spoon.
Gently mix in beans until ingredients are well distributed.
Remove from stove, cover with foil and place on top rack of oven. Bake for 30 minutes.
Remove foil, sprinkle with ground cashews and return to oven. Bake for 15–20 minutes, until potatoes are tender and surface is golden brown.
Remove from oven. Garnish with chopped parsley, if using. Serve in skillet.
Sheet-Pan Salmon with Roasted Fall Vegetables
Makes 4 servings. Per serving: 410 calories, 16 g total fat (2.5 g saturated fat, 0 g trans fat), 80 mg cholesterol, 34 g carbohydrates, 34 g protein, 8 g dietary fiber, 390 mg sodium, 8 g sugar, 3 g added sugar.
Ingredients
2 Tbsp. low sodium soy sauce
1 Tbsp. sesame oil
1 Tbsp. maple syrup
1 Tbsp. fresh lime juice
1/4 tsp. red pepper flakes
1 clove garlic, minced plus 3 whole cloves, smashed
2 Tbsp. freshly grated ginger
4 5oz. skin-on salmon filets
1 small butternut squash, peeled and cubed (around 2 lbs.)
1 lb. Brussels sprouts, ends trimmed and halved (or quartered, if large)
1 Tbsp. extra-virgin olive oil
1/4 tsp. freshly ground black pepper
1 tsp. sesame seeds, for garnish
Directions
Preheat oven to 425°F.
In baking dish, stir together soy sauce, sesame oil, maple syrup, lime juice, red pepper flakes, 1 clove minced garlic and ginger. Place salmon in marinade, skin side up.
Place squash and Brussels sprout in a single layer on baking sheet. Add olive oil and pepper and toss to coat. Place smashed garlic cloves among the vegetables. Roast vegetables for 15 minutes.
Remove from oven and stir, pushing vegetables aside in 4 spots to leave openings for each salmon filet. Place salmon on pan skin side down in the open spaces. Pour any remaining marinade over salmon and return pan to oven for another 12 minutes or until salmon flakes easily with a fork.
Garnish salmon with sesame seeds and serve immediately.