Use Herbs for Health

Eat Your Herbs is a workshop to explore the use of health promoting herbs in your everyday cooking.


Using, drying and freezing the herbs will also be discussed as well as where to purchase quality herbs. Many herbs contain cancer fighting properties as well and will entice your tastebuds to enjoy foods like never before.



This program may be particularly useful to you if you are undergoing cancer treatment or if medications have changed your taste.

Eat Your Herbs Workshop

Date: Wednesday, February 29, 2012
Time: 2 to 4 pm
Location: Joan Karnell Cancer Center at Pennsylvania Hospital, 230 W. Washington Square, Farm Journal Building, First floor conference room
Registration: Please call 215-829-6560 to register as space is limited.

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Food Safety Tips for Holiday Meals

The holidays are a time for family and friends to come together and celebrate. In most instances, that means that families share meals with one another. Whether it is practicing food safety when preparing the meal or reminding hosts about their guests' safety, here are some safe food handling reminders to ensure guests enjoy their holiday meal. These concepts are especially important if one of the guests has recently been diagnosed or is in active treatment for cancer. Cancer patients are immunodeficient and therefore are more likely to be susceptible to foodborne illness.

Separate: 

• Washing raw poultry, beef, pork, lamb, or veal before cooking it is not recommended. Bacteria in raw meat and poultry juices can be spread to other foods, utensils, and surfaces.
• Hand washing after handling raw meat or poultry or its packaging is a necessity because anything you touch afterwards could become contaminated.
• It is important to prevent cross-contamination from raw meat or poultry juices by washing counter tops and sinks with hot, soapy water. You may sanitize with a solution of 1 tablespoon of unscented, liquid chlorine bleach per gallon of water.
• Packaging materials from raw meat or poultry also can cause cross-contamination. Never reuse them. These and other disposable packaging materials, such as foam meat trays, egg cartons, or plastic wraps, should be discarded.
• Don't use the same platter and utensils that held the raw product to serve the cooked product. Any bacteria present in the raw meat or juices can contaminate the safely cooked product. Serve cooked products on clean plates, using clean utensils and clean hands.

Thawing:               

• Refrigerator: The refrigerator allows slow, safe thawing. Make sure thawing meat and poultry juices do not drip onto other food. Place item on a plate, and keep on the lowest shelf of the refrigerator.
• Cold water: For faster thawing, place food in a leak-proof plastic bag. Submerge in cold tap water. Change the water every 30 minutes. Cook immediately after thawing.
• Microwave: Cook meat and poultry immediately after microwave thawing. 

For those who choose to go out to a local restaurant to enjoy a holiday meal, here are some helpful tips to use when assessing a place to eat.

Eating Out and Food Safety:

When choosing where to eat out, evaluate if the restaurant is likely to follow all of the above food safety practices. 

While at an increased risk for foodbourne illness, avoid eating at:

• Salad bars,
• Buffets,
• Or trying samples, as these foods may have been left out for more time than recommended. 
• Similarly, food carts and street vendors may not be subject to the same regulation as restaurants, and therefore may not follow appropriate food safety practices.  

Information adapted from the USDA Food Safety and Inspection Service "Safe Food Handling Fact Sheet"

Content provided by the Joan Karnell Cancer Center

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Cancer Fighting Cupboard: Kale and Carrot Soup

As we enter the winter solstice, this delicious soup packed with cancer fighting ingredients promises to keep you warm.

Kale is a leafy green vegetable
with many cancer-fighting qualities.

Research has shown that kale reduces the risk of certain cancers, including colon cancer. A leafy green vegetable, kale is rich source of organosulfur compounds and other cancer-preventive compounds that block the growth of cancer cells and contribute to the death of cancerous cells.

Ingredients

• 2-3 cloves of fresh garlic* (more if you like)
• 1 small onion, peeled and chopped
• 1-2 tbsp. olive oil
• 1 inch of peeled fresh ginger, chopped or grated.
• 2-1 inch cinnamon sticks, left whole
• 2 bay leaves, left whole
• 1/2 lb. carrots, chopped
• 4 cups, cleaned (washed) or torn kale
• 1 large partially cooked sweet potato, peeled and cubed
• *Can cook in microwave for 8-10 minutes

*Chop garlic 10 minutes before you sauté to increase its anti-cancer benefits.

Sauté first six ingredients until tender, but not brown (approximately 5 minutes). Add carrots and 2 cups water. Cook until carrots are tender (approximately 20 minutes). Season with salt and pepper. Add kale, sweet potato and 2 cups water. Cook until kale is wilted, but still bright in color. Sweet potatoes will break up slightly (or you can smash about half the sweet potato) and thicken the broth. Remove the whole cinnamon sticks and bay leaves before eating. Season with salt and pepper to you liking.

Serve with a tossed salad made with lots of different greens and fresh whole grain bread, using more olive oil or hummus for a spread.

Want another recipe using kale? Click here for a recipe for a delicious chopped kale salad.

Source: Suzanne Dixon, MPH, MS, RD, Cancer Nutrition Information, LLC, http://www.cancernutritioninfo.com/

Content for this post provided by Joan Karnell Cancer Center.

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Cancer Fighting Cupboard: Sunrise Smoothie

After enjoying all of the tasty treats of the holidays, now is a good time to get back to eating healthy.

Start the morning right with this savory smoothie recipe. Packed with delectable fruits, Sunrise Smoothies are a great way to get a daily dose of fruit and cancer-fighting nutrients. 

Raspberries, one of the central ingredients of the Sunrise Smoothie, has been found to be a source of ellagic acid which scientists say slow the growth of cancerous cells.

Smoothies are also a great choice for patients who have been treated for head-and-neck cancers.

Since these patients may have trouble chewing or swallowing, a smoothie offers a delicious meal and a great way to get essential vitamins. Please note, however, highly acidic citrus fruits such as oranges and lemons should be avoided in smoothies for these patients because they may cause mouth pain.

Ingredients:

• One 15oz. can of 100% juice-packed peaches, drained
• One 15oz. can of 100% juice-packed apricots, drained
• 1/3 cup frozen raspberries
• 1 cup plain non-fat yogurt
• 1 tbsp. ground flaxseed
• 3 oz. tofu*
• 3 ice cubes

Blend and enjoy.

Makes 4 servings

Per serving: 166 calories; 29g carbohydrates, 8g protein; 2g fat; 3.5g fiber

*For tofu, try a brand such as Mori-Nu® This type of tofu does not need to be refrigerated until it is opened.

Source: Suzanne Dixon, MPH, MS, RD, Cancer Nutrition Information, LLC, http://www.cancernutritioninfo.com/


Tips for Smoothie Success

• Some smoothie recipes may need ice cubes; but you can try frozen fruit instead.
• Try your smoothie before adding any sweeteners or flavors… it may already be perfect!
• Take a second to rinse out the blender right after you use it, even if you're planning to wash it later; dried-on fruit makes for slow clean-up.

Content provided by the Joan Karnell Cancer Center

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Store Your Thanksgiving Leftovers Safely

Thanksgiving is over, and perhaps the best thing about the Thanksgiving dinner is the leftovers. But, it's important to make sure leftovers and any perishable food follows safe food storage guidelines.

Food safety following basic food safety guidelines minimizes individual's risk of contracting food borne illnesses (commonly referred to as "food poisoning). This concept is particularly important for cancer patients whose immune systems are suppressed when undergoing active treatment.

Here are some helpful tips to remember when storing food in the refrigerator.

Refrigerator safety:

• Always refrigerate perishable food within two hours (one hour when the temperature is above 90°F).
• Place food into shallow containers and immediately put in the refrigerator or freezer for rapid cooling.
• Check the temperature of your refrigerator and freezer with an appliance thermometer. The refrigerator should be at 40°F or below and the freezer at 0°F or below.
• Cook or freeze fresh poultry, fish, ground meats, and variety meats within two days; other beef, veal, lamb, or pork, within three to five days.
• Perishable food such as meat and poultry should be wrapped securely to maintain quality and to prevent meat juices from getting onto other food. Always store these on the lowest shelf possible, to further eliminate any change of juices dripping onto other food items.

Information adapted from the USDA Food Safety and Inspection Service “Safe Food Handling Fact Sheet."

Content provided by the Joan Karnell Cancer Center

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Cancer Fighting Cupboard: Pumpkin Soy Sausage Soup

Pumpkin is a super cancer food that has been said to prevent cancer. Packed with antioxidants alpha-carotene and beta-carotene, pumpkins help boost the immune system and block potential cancerous cells.

Antioxidants are found in pumpkins, and are typically higher in vegetables and fruits that are brighter colors. In fact, beta-carotene is what gives pumpkins their orange-red color.

Here is a delicious soup to enjoy in the midst of "Pumpkin Season."




Ingredients:

• 3 tbs. transfat free margarine or olive oil
• 1 diced onion (~ 2 cups)
• 1 lb. sausage flavored soy crumbles
• 1 quart chicken or vegetable broth
• 1 can (29 oz.) pumpkin (NOT pumpkin pie filling)
• 1/4 tsp. black pepper
• 1/2 tsp. dried marjoram
• 1/2 tsp. salt
• 1/2 tsp. dried thyme

Directions:

In a stockpot, sauté onions in olive oil/margarine until tender (about 5 minutes). Add soy ground crumbles (sausage flavored is preferred) and stir in for 5 more minutes. If the soy product is similar to raw beef (as with Gimme Lean) be sure to brown this for 5 to 10 minutes. Add all of the additional ingredients (pumpkin, broth and seasonings). Simmer over low heat for 20 minutes. Serves 6 people.

Nutrition ingredients per serving (10 oz.): 150 calories, 3g fat, 12g protein, 9g fiber

Content provided by the Joan Karnell Cancer Center

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Cancer Fighting Cupboard: Greens with Lemon and Summer Herbs

This dish is not only tasty, but is high in folic acid along with cancer fighting herbs.

The lemon zest also is rich in limonene. Belonging to a vital class of phytochemicals called terpenes, limonines may stimulate enzymes to block carcinogens and enhance the immune system.
The lemon juice helps to take away the toughness of greens and provides the lemon tang.

Greens with Lemon and Summer Herbs

Limonene, found in lemons, has
been found to boost the immune system

Yields: 4 servings

• 1 Tbsp. extra-virgin olive oil
• 2 – 3 cloves garlic minced
• 1 bunch leafy greens (kale, collards) rinsed well,
• stem removed and sliced into ¼” ribbons
• 1 cup vegetable stock
• Grated zest of lemon
• Juice of 1/2 lemon
• 1 tsp. red wine vinegar
• 6 leaves fresh basil, minced
• 1 sprig of fresh rosemary, minced

Directions:
Heat oil and garlic in a skillet for about one minute over medium heat. Add greens and vegetable stock. Steam until the greens are tender (about 5 minutes). Toss in the remaining ingredients during the last 1 to 2 minutes of cooking. Remove from heat. Serve immediately.

Adapted from Greens: A Country Garden Cookbook by Sibella Krause. Collins Publishers, San Francisco ISBN 0-00-255166-7

Content provided by the Joan Karnell Cancer Center

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Recommended Temperatures for Cooking Meat

According to the National Cancer Institute, cooking meat using high heat methods, including pan frying or cooking directly over an open flame, has been found to cause cancer in animals. Experts believe that this is due to chemicals called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) forming in meats when cooked at high temperatures. HCAs and PAHs are both carcinogens that are not widely found in food.

Although findings remain inconclusive if cooking at high temperatures causes cancer in humans, it is important to know the temperatures for cooking safely as determined by the United States Department of Agriculture:

Also, it is always good to remember the proper temperatures for serving and re-heating foods to avoid unwanted sickness due to consumption of spoiled foods:


Serving

• Hot food should be held at 140°F or warmer.
• Cold food should be held at 40°F or colder.
• Perishable food should not be left out more than two hours at room temperature (1 hour when the temperature is above 90°F).

Leftovers

• Discard any food left out at room temperature for more than two hours (1 hour if the temperature was above 90° F).
• Use cooked leftovers within 4 days.

Information adapted from the USDA Food Safety and Inspection Service "Safe Food Handling Fact Sheet"
Content provided by the Joan Karnell Cancer Center.

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Tips for Food Safety

Most often people contract a foodborne illness, commonly referred to as food poisoning, when eating food that was not cooked properly or left out too long. What some may not realize is that foodborne illness can also occur when eating food that has been left in the refrigerator too long.
Over time, bacteria, such as listeria, can grow on foods stored in the refrigerator. Listeria is known to cause listeriosis, a serious infection that effects individuals, like cancer patients, with a weakened immune system. Here are some helpful tips to avoid foodborne illness from foods stored in the refrigerator:


Refrigerator Safety

• Set your refrigerator temperature below 40°F. This keeps harmful bacteria from growing. Storing food in a refrigerator with temperatures higher than 40° increases the likelihood of food borne illness.
• Sort through the contents of your refrigerator at least once a week.

Safely Enjoying Leftovers

• Refrigerate all leftovers promptly. Perishable leftovers should not stay out of refrigeration longer than two hours. In hot weather (90°F or above), this time is reduced to one hour.

Food	Keeps Up To
Cooked fresh vegetables	3 to 4 days
Cooked pasta	3 to 5 days
Cooked rice	1 week
Deli meat	5 days
Meat:
- Ham, cooked and sliced	3 to 4 days
- Hot dogs, opened	1 week
- Lunch meat, prepackaged, opened	3 to 5 days
- Cooked beef, pork, poultry, fish and meat casseroles	3 to 4 days
- Cooked patties and nuggets, gravy and broth	1 to 2 days
Seafood, cooked	2 days
Soups and stews	3 to 4 days
Stuffing	1 to 2 days

Information adapted from American Dietetic Association "Refrigerator Safety"Content provided by the Joan Karnell Cancer Center

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Great Marinades for the Grill

Grilling is a great way to spice up your dinner routine. But grilling meat, poultry or fish can also expose you to carcinogens, cancer-causing agents.

When fat from meat drips into the flame, it creates smoke filled with polycyclic aromatic hydrocarbons. This smoke coats the food, which we ingest.

Another type of carcinogen is formed when meat is cooked over high heat. Extreme temperatures create a reaction in the meat that produces a cancer-causing effect.

The good news is that if you take a few precautions, you can enjoy the fun and food of outdoor cooking and stay healthy, too.

By using marinades and herb rubs on meats, poultry and fish during grilling, not only are you adding a lot of flavor, but you're providing protection from the formation of carcinogens.

Here are two recipes for marinades perfect for the grill:


HERB PACKED VINAIGRETTE

• 2 Tbsp. red wine vinegar
• ½ Tbsp. chopped shallots
• 2 cloves chopped garlic
• 2 tsp. each: chopped fresh basil, tarragon, oregano and parsley
• Salt and pepper to taste
• ¼ c. extra virgin olive oil
• 4 cups of salad greens

Combine vinegar, shallots, garlic, herbs, salt and pepper. Whisk in olive oil in a medium bowl.

Just before serving, toss the greens with half of the mixture. Store the other half in the refrigerator for later use as a marinade. This will keep for 2-3 days.

HERB AND SPICE RUB

• 1 Tbsp. each chopped fresh basil, tarragon, marjoram, thyme, rosemary and parsley
• 1 Tbsp. ground pepper, cumin, curry powder and ground coriander
• ½ tsp. cayenne pepper
• 1 Tbsp. maple sugar
• ½ tsp. salt

The above rub can be used for grilling meats, poultry and fish. Will accommodate approximately 1 lb. to 1 ½ lb. of meat.

Content provided by the Joan Karnell Cancer Center

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Latest Trends in Treating Breast Cancer - 2011

Christine Wilson, cancer survivor, shares her experiences from the Abramson Cancer Center’s 2011 Update in Breast Cancer: Coverage of the American Society of Clinical Oncology (ASCO) Annual Meeting CME/CE Certified Course. The course is under the direction of Kevin Fox, MD, medical director of the Rena Rowan Breast Center. This is the first of four posts about the latest findings in treating breast cancer.

The summary of the latest news in breast cancer treatment was delivered in rapid-fire style at the Abramson Cancer Center’s 2011 Update in Breast Cancer ASCO summary course. Unfortunately, many of those attending the annual conference thought the news was "not as exciting as last year," because of the lack of any single, major breakthrough.

At the 2010 conference, Penn cancer researchers highlighted the promising results of targeted immunotherapy in treating metastatic breast cancer.

While there may have been no single big story, significant data were presented across the full platform of breast cancer-related topics: from prevention to neoadjuvant therapy and managing metastatic disease. Major emphasis was placed on improved understanding of the biology of breast cancer and the development of more targeted therapies tailored to match the specific genetic profiles of patients.

From the Headlines: FDA Approval for Bevacizumab

David M. Mintzer, MD

One issue that has been in the headlines during the past months is the status of FDA approval of bevacizumab (Avastin®) for first-line of treatment of HER2-negative metastatic breast cancer in combination with paclitaxel.  Bevacuzumab received fast track approval in 2008. Subsequent studies, including those presented at ASCO 2011, demonstrated modest improvements in progression-free survival, but none in overall survival or improvement in disease-related symptoms.  The down sides of the drug are its toxicity and high costs of administration.

Just hours after the update concluded, the Oncologic Drugs Advisory Committee voted 6-0 to withdraw FDA approval for bevacizumab for treating HER2-negative metastatic breast cancer. While the committee vote was unanimous, the hearing itself was marked by emotional pleas from breast cancer patients who believe they are benefitting from bevacizumab treatment.   The recommendation is not binding and a final decision is expected in September. It also does not affect insurance coverage or availability at this time, or the drug's approval for other cancer types.

"We know this drug has activity in some women," said David Mintzer, MD, clinical associate professor and chief of hematology/oncology, Pennsylvania Hospital. "We have all seen it and we know that activity stops when you stop giving the drug, but we just know now how to predict which women will get that benefit."

Abstracts can be found on the 2011 ASCO meeting website.

Learn more about breast cancer treatment at Penn’s Abramson Cancer Center.

Are you at risk for breast cancer? Attend Penn Women’s Cancer Conference – Focus on Your Risk of Breast/Ovarian Cancer

Are you a breast cancer survivor? Attend the Penn Women’s Cancer Conference – Life after Breast Cancer 

Coming up next, Understanding the Biology of Breast Cancer.

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Tips for Washing Fresh Produce (and a Note About Raw Sprouts)

Content for this post provided by Joan Karnell Cancer Center

In Beware of Pesticides, we discussed how some produce items are rife with pesticides. Here are some tips for preparing fruits and vegetables for patients undergoing cancer treatement  that reduce the chance of becoming ill from food.

1. All fruits and vegetables should be thoroughly washed under running water just before eating, cutting or cooking.
2. Cut away any damaged or bruised areas of fresh fruits and vegetables before preparing and/or eating. Produce that looks rotten should be discarded.
3. Even foods that are peeled  before eating, should be washed first.
4. Washing fruits and vegetables with soap or detergent or using commercial produce washes is not recommended.
5. Scrub firm produce, such as melons and cucumbers, with a clean produce brush.
6. Dry produce with a clean cloth towel or paper towel to further reduce bacteria that may be present. 
7. Many precut, bagged produce items like lettuce are pre-washed. As an extra measure of caution, wash the produce again just before use.

Health Risks with Raw Sprouts
Raw sprouts may contain bacteria that can cause foodborne illness, or food poisoning. Rinsing sprouts before eating does not remove bacteria. Even home-grown sprouts present a health risk if they are eaten raw or lightly cooked.

To reduce the risk of illness, do not eat raw bean, alfalfa, clover, or radish sprouts. All sprouts should be cooked thoroughly before eating to reduce the risk of illness.   
Information is adapted from FDA “Resources for You. Produce Safety: Safe Handling of Raw Produce and Fresh-Squeezed Fruit and Vegetable Juices”.

The full report is available at http://www.fda.gov/Food/ResourcesForYou/Consumers/ucm114299

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Cancer Fighting Cupboard: Chicken Pot Pie

Content for this post provided by Joan Karnell Cancer Center.

This chicken pot pie has been “enhanced” with cancer fighting ingredients by Diana Dyer.  Diana is a three-time cancer survivor and an inspiration for cancer survivors everywhere.  Her website, cancerrd.com is a wonderful resource if you are seeking to take charge of the way you eat and live.  In addition, her entertaining blog http://www.365daysofkale.com/ includes more great recipes.

Ingredients:

• 2 tbsp. olive oil + 1 tsp. olive oil
• 3 tbsp. whole wheat pastry flour
• 1 can (14 oz) veggie broth (if using homemade veggie stock, may need to add salt to taste)
• 1/2 teaspoon turmeric
• 2-3 teaspoon fresh rosemary
• 12 oz. soy milk (unflavored)
• 1 medium yellow onion, sliced
• 16 ounce bag mixed frozen veggies, thawed and drained
• 1/2 -16 ounce can of beans (ex: Adzuki beans - save the other half to add on top of a homemade pizza later in the week or add to a can of ready-to-eat soup)
• Tabasco sauce - just a few drops is enough for a slight kick
• 1 whole chicken breast (3/4 pound), roasted and cut into cubes (can use leftovers)
• 2-3 sheets of phyllo dough (thawed)
• 1 egg white, slightly beaten

Use leftover chicken or sprinkle chicken breasts with dried Italian herbs and bake for approximately 30 minutes at 350 degrees.  Cool and cut into cubes. Increase oven to 400 degrees after the chicken is done cooking. In a large saucepan, heat olive oil over medium high heat. Add flour, stirring with a whisk to make a paste. Stir for a minute or two to toast the flour. Mix in the broth, a quarter cup at a time, until smooth. Whisk in the rosemary, turmeric, and salt (if using salt, start with only 1/4 teaspoon, add more to taste after sauce is done cooking). Continue whisking after broth is added for an additional 5-7 minutes until sauce is starting to thicken. Add soymilk and continue cooking with occasional stirring for 5-7 more minutes. Reduce heat slightly if boiling too rapidly. The sauce will be a beautiful golden yellow. Heat the additional teaspoon of olive oil in a non-stick skillet. Add the onions and heat over medium heat until caramelized (10-15 minutes). Add drained veggies and beans along with the hot sauce. Stir together. Spray a 9 x 9 baking dish with non-stick spray. Place chicken and veggie mixture into dish and then add the sauce over all. The dish will be nearly full. Place 2-3 sheets of the phyllo dough (see directions on box for how to handle so the sheets do not dry out) over the dish, tucking in the edges. Brush the top of the dough with the egg whites. Cut a few slits into the top of the dough. Bake at 400 degrees for 35 minutes or until crust is golden and the dish is piping hot. Serve over whole wheat couscous with fresh fruit and a green salad. Nothing else was needed.

Reprinted with permission from Diana Dyer, MS, RD, founder of the web site http://www.cancerrd.com/ and author of the book A Dietitian's Cancer Story.

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Cancer Fighting Cupboard: Chopped Kale Salad

Content provided by the Joan Karnell Cancer Center
 
Many foods have cancer fighting properties, like this chopped kale salad that can be paired with almost any food or can be a meal itself.

Kale, a form of cabbage, is ripe with two cancer-fighting compounds: indoles and isothiocyanates. Indoles are nitrogen compounds that researchers believe may prevent certain lesions from turning into cancerous cells. Likewise, isothiocyanates, a phytochemical found in kale, is believed to suppress tumor growth.

The salad dressing also has cancer-fighting properties. Lemon is high in vitamin C and limonene, the chemical that gives lemons their citrus smell and has been shown to have tumor-shrinking properties. As an added bonus, the strong flavors of red wine vinegar and mustard help spark the salad's flavors for those with impaired taste.

Ingredients

• 1 head of kale, chopped or thinly sliced
• 1 red pepper, diced
• 1 green or yellow pepper, diced
• 1 red onion, chopped
• 1 can of chickpeas, rinsed
• 1 can of black olives, pitted and sliced

Dressing

• 1/4 cup lemon juice
• 1/4 cup olive oil
• 1/4 cup red wine vinegar
• 1/4 teaspoon dried mustard
• Salt and pepper to taste

Wash and prepare vegetables and combine in a large salad bowl. Mix salad dressing ingredients and whisk prior to pouring over salad mixture. This salad tastes better the longer it sits, and can be used for up to three days, so let it rest in the refrigerator at least overnight.

Serves 6-8 people as a side dish

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Join the Discussion About Cancer-related Topics

The Cancer Fighting Cupboard, the Joan Karnell Cancer Center's blog providing nutrition information and tips, is now part of Penn Medicine's Focus on Cancer blog.

Focus on Cancer provides news and discussions on a variety of cancer-related topics, including treatment advances, research efforts and clinical trials, nutrition, support groups, survivorship and patient stories. We hope you will continue to follow us in our new location.

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Cancer Fighting Cupboard: Red Potato Salad

Content for this post provided by Joan Karnell Cancer Center.

Potato salad isn't just for picnics. This sophisticated version can be used as a side dish for even the fanciest meal. Instead of mayonnaise, we use mustard and wine combined with vinegar and a moderate amount of olive oil. The result is a sharply flavored mix for the potatoes. Small red potatoes – also called new potatoes – are better suited for this dish because they have a firmer texture after boiling than the commonly used russets or baking potatoes. Remember to remove any sprouts before cooking. If you find very small red potatoes, you can leave the skin on and cut them in half.

• 1 1/2 pounds red potatoes, organic if possible
• 1/4 cup Dijon or Dusseldorf mustard
• 1/4 cup dry white vermouth
• 1/4 cup white wine vinegar
• 2 tablespoons extra-virgin olive oil
• 1 yellow onion
• 2 stalks celery
• 2 tsp capers
• 1/2 cup chopped fresh parsley
• Chopped fresh dill to taste
• 1/2 lb steamed green beans, cut in 1-inch pieces (optional)

Boil potatoes in their skins, covered, just until they can be easily pierced with a sharp knife.

Meanwhile, prepare dressing in a jar, combining mustard, vermouth, vinegar, olive oil, salt and pepper to taste; shake well.

Drain potatoes, let cool enough to handle, then peel and cut into thick slices. Place in a large bowl. Pour dressing over the potatoes while they are warm, tossing well.

Add chopped onion, sliced celery, capers, finely chopped parsley, dill and, if you like, other chopped vegetables (red bell pepper, radish). Correct seasoning. Chill until served.

If desired, you can toss in lightly cooked fresh green beans as a good last-minute addition. Serves 6

Nutrients Per Serving
Calories: 153.7, Protein: 3.2 grams, Fat: 5.1 grams, Saturated Fat: 0.7 grams, Monounsat Fat: 3.7 grams, Polyunsat Fat: 0.5 grams, Carbohydrate: 23.6 grams, Fiber: 2.7 grams, Cholesterol: 0.0 mg, Vitamin A: 280.1 IU, Vitamin E: 0.9 mg/IU, Vitamin C: 30.5 mg, Calcium: 31.5 mg, Magnesium: 35.9 mg

Source: Andrew Weil, MD. Visit http://www.drweil.com/.

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Beware of Pesticides

Content for this post provided by Joan Karnell Cancer Center.

Research conducted by the Environmental Working Group found that people who eat five fruits and vegetables a day from the Dirty Dozen™ list consume an average of 10 pesticides a day. Rinsing reduces, but does not eliminate pesticides. Peeling helps, but valuable nutrients often go down the drain with the skin.

The best approach is to eat a varied diet, rinse all produce and buy organic whenever possible.

Information adapted from the Environmental Working Group “EWG’s Shopper’s Guide to Pesticides” available at: http://www.foodnews.org/.



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Cancer Fighting Cupboard: Hot and Smokey Baked Beans - A Great BBQ Side Dish

Content for this post provided by Joan Karnell Cancer Center.

As we stated in last week's post, beans are a food that is ripe with phytochemicals, which are natural compounds in food that scientists believe may play a role in cancer prevention. With the summer months approaching, this tasty recipe for "Hot and Smokey Baked Beans" is a perfect side dish to be enjoyed at a barbecue or a family cook out!

Ingredients

• 1 and 1/2 lb. dried great northern white beans (3 and 1/2 - 4 cups)
• 2 cups finely chopped onions
• 1 and 1/4 cup tomato based barbecue sauce
• 12 oz. tomato based salsa
• 1/3 cup firmly packed brown sugar
• 1/4 cup dijon mustard
• 1/4 cup molasses
• 2 tsp. salt

Place white beans in heavy large Dutch oven. Cover with cold water. Bring to a boil over medium-high heat. Remove from heat and let beans stand until cool, about one hour.

Drain beans. Return to same pot. Cover with cold water. Bring to boil over medium-high heat. Reduce heat to low and simmer about 20 minutes. Add two teaspoons salt and simmer 20 minutes longer. Drain beans reserving 1 and 1/2 cups liquid.

Position rack in center of oven and preheat to 350 degrees. Combine cooked beans, reserved liquid, chopped onion, barbecue sauce, salsa, brown sugar, mustard, molasses and additional salt to taste in same large pot. Cover pot and bake bean mixture one hour. Uncover and bake until bean mixture is very thick, stirring occasionally, about 40 minutes longer.

Note: Recipe can be prepared a day ahead. Cover tightly and refrigerate. Before serving, re-warm over low heat, stirring frequently. Yields 12 servings.

Nutrition analysis per serving:

269 calories, 0 saturated fat, 1g fat, 0 cholesterol, 15g protein, 51g carbohydrates, 20g fiber, 384 IU vitamin A, 868mg sodium, 2mg iron, 7mg vitamin C

Recipe provided compliments of Victor R. LeVeque.

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Cancer Fighting Cupboard: Phytochemicals - The Cancer Fighters

Content for this post provided by Joan Karnell Cancer Center.

The American Institute of Cancer Research recommends you to eat your fruits and vegetables -- and so do we. Fruits and vegetables are packed with phytochemicals,  naturally occurring plant chemicals (phyto means plant in Greek) that provide plants with color, odor and flavor. 

Laboratory studies have shown that phytochemicals have the potential to:

• Stimulate the immune system
• Block substances we eat, drink and breathe from becoming carcinogens
• Reduce the kind of inflammation that makes cancer growth more likely
• Prevent DNA damage and help with DNA repair
• Reduce the kind of oxidative damage to cells that can spark cancer
• Slow the growth rate of cancer cells
• Trigger damaged cells to "commit suicide" before they can reproduce
• Help to regulate hormones

Steps to Take Now:

• Eat a balanced diet high in a variety of vegetables, fruits, whole grains and beans
• Favor brightly colored or strongly flavored vegetables and fruits, which are often the best sources of phytochemicals
• Stick to food sources – phytochemicals in supplement form may not be as easily absorbed as those from food.

Visit AICR.org to learn more about these cancer fighting foods:

• Beans
• Berries
• Cruciferous vegetables
• Dark green, leafy vegetables
• Flaxseed
• Garlic
• Grapes and grape juice
• Green tea
• Soy
• Tomatoes
• Whole grains

Information adapted from the American Institute of Cancer Research, “Add Cancer Protective Foods.”

Cancer Fighting Cupboard is from Debra DeMille, MS, RD, CSO, and Carly Roop, RD, CSO, certified specialists in oncology nutrition, from the Joan Karnell Cancer Center at Pennsylvania Hospital.

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Cancer Fighting Cupboard: Delicious Recipe for Roasted Lemon Asparagus

Content for this post provided by Joan Karnell Cancer Center.

Seize the moment while asparagus is in season with this easy and delicious recipe. Along with being a good source of vitamins, asparagus is high in the micronutrient glutathione, an antioxidant that is believed to boost immune cells and protect the body from viruses.

Roasted Lemon Asparagus

Ingredients:

• 2 bunches of asparagus, tough ends trimmed
• 2 lemons, sliced thin
• 2 Tbs. olive oil
• 4 tsp. chopped fresh oregano or 1 tsp. Dried
• ½ tsp. salt
• ½ tsp. Fresh ground pepper

* Preheat oven to 425 degrees F

* Toss all ingredients in a bowl and spread out on to a baking sheet.

* Roast, occasionally shaking the pan, until the asparagus is tender crisp – approximately 14 minutes.

Adapted from: Eating Well Magazine, April/May 2006.

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