Cancer-fighting Recipe: White Beans and Winter Greens Gratin

Try incorporating more meatless meals in to your everyday dinners.  This gratin is a wonderfully warming dish.  It can be quite filling and is a great one pot meal in itself.  The beans, greens and tomatoes have cancer fighting properties along with the garlic. The herb thyme in addition to it’s wonderful fragrance, has potential antibacterial properties. If you only have dried thyme available, try substituting ¼ tsp. of dried thyme or more depending on your taste preference.

White Beans and Winter Greens Gratin

Ingredients
1 cup white beans (cannelloni or great northern - use canned beans to save time)
1 bay leaf
1 sprig thyme
1 teaspoon salt
1 large bunch winter greens (mustard, chard, turnip, or a mixture)
2 tablespoons light olive oil
2 garlic cloves, finely chopped
1 cup peeled, seeded, and chopped tomatoes
1/2 teaspoon salt
1/2 cup chicken stock, homemade or canned
Topping:
1 cup of fresh bread crumbs
3 tablespoons light olive oil
1/8 teaspoon salt

Directions
If using dry beans, soak the white beans in 4 cups of cold water for 8 hours or overnight. In a medium pot, add the drained beans, 3 cups of fresh water, and the bay leaf and thyme sprig Simmer the beans for 45 minutes, and then add the salt. Continue cooking for another 15 to 20 minutes or until the beans are tender but not mushy. There should be no more than 1/2 cup of liquid left in the pot. Remove bay leaf and thyme.

Preheat the oven to 350 degrees F. Remove the stalks from the greens and wash and dry leaves. Stack them and cut crosswise into ribbons. In a large pan, sauté and the garlic in oil for approximately 7 minutes or until tender. Add the tomatoes and salt. Mix the beans and their cooking liquid, and the greens. Add some chicken stock if the mixture seems dry and spoon into a 9-inch round or a 10-inch oval oiled gratin dish.

Prepare the topping: Mix the bread crumbs with the remaining 4 tablespoons of oil and 1/4 teaspoon of salt and spread evenly on top of the bans. Bake in the oven for 40 to 50 minutes. Served with a crisp, green salad or a salad of shared fennel and pears, this is a welcome dish for a cold winter day. If you like add some sautéed pancetta or little pieces of harm to the greens and beans mixture before turning it into the grain dish.

Serves 4.

Nutrient analysis for 8 servings: 200 calories, 7g protein, 6g fiber, 1g fat, 250mg sodium.
Adapted from Greens: A Country Garden Cookbook by Sibella Kraus.

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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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Tips from People Who Have Lost Weight - and Kept it Off

Maintaining a healthy weight (a weight that falls within a BMI of 18.5-24.5) ranks at the top of the American Institute of Cancer Research’s recommendations for cancer prevention.

The National Weight Control Registry (NWCR) has been collecting data for more than a decade from people who have lost weight and have been able to maintain their weight loss.

They are sharing with us the top six trends that have come out of their surveillance. Nearly 90 percent of the members surveyed by NWCR reportedthey combined diet and exercise  to lose weight. So dig out your sneakers and get ready to move!

• Exercise. More than 50 percent of NWCR members reported expending 2000 calories a week. Check out AICR’s website for some suggestions of how you burn those calories too.
• Limit TV. Nearly two-thirds of NWCR members reported watching less than 10 hours of TV a week.
• Eat a low-calorie, low-fat diet. NWCR members maintain a similar diet 365 days a year Try filling half your plate with non-starchy fruits and vegetables that pack cancer fighting properties like spinach, broccoli, cucumbers, berries, grapes or melon.
• Eat breakfast. People surveyed said eating breakfast helped curb hunger and grouchiness as well as curb overeating later in the day
• Eat when hungry. Successful dieters from the NWCR maintained their weight loss by eating when they are hungry, not because the cake looked good or because they didn’t want to offend someone by not eating their dish. They also avoid the vending machine because when they are bored or stressed.
• Self monitor. And while you are looking for your sneakers, keep your eye out for your scale and smartphone. More than half of these successful dieters continue to weigh themselves weekly and keep a food journal. There are plenty of free websites and phone apps where you can log the calories you consumed and calories you burned each day.

Have you lost weight and kept it off? What are some of your tips?

Carly Roop RD, CSO, provides nutrition education and support to patients and their families at Joan Karnell Cancer Center. She addresses nutrition-related side effects from chemotherapy and radiation as well as nutrition for survivorship, and provides educational nutrition programs, which are open to patients as well as the community.

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Cancer-fighting Recipe: Winter Squash and Apple Soup

This recipe is for winter squash soup is great when you are trying to manage small bowel obstruction - especially for women with gynecologic cancers.

Winter Squash and Apple Soup

Serves 4 to 6
Roasting squash and apples intensifies their flavors. Use a mixture of winter squash varieties for a more complex taste. This recipe can be frozen which will be a welcomed treat if you aren’t up to cooking.

Ingredients

3 pounds (about 8 cups) winter squash such as butternut, kabocha, acorn or delicata, peeled and cut into 1-inch chunks
2 Granny Smith apples, peeled, cored and cut into 1-inch chunks
1 yellow onion, chopped
4 cloves garlic, sliced
1 teaspoon ground ginger
3 cups low-sodium vegetable broth
1/4 cup chopped fresh parsley (to garnish)

Directions

Preheat oven to 400°F. Line two rimmed baking sheets or shallow roasting pans with parchment paper. In a large bowl, toss squash, apples, onion, garlic and ginger until mixed well. Spread mixture on baking sheets in a single layer.

Roast squash mixture until tender and beginning to brown, about 45 to 50 minutes, rotating pans between oven racks halfway through baking. Remove from oven and puree squash mixture with broth, 1 cup water and nutritional yeast in a blender or food processor in 2 batches until smooth or transfer to a pot and puree with immersion blender until smooth. After pureed, bring soup to a simmer over medium heat. Add more water if needed to thin soup to desired consistency.

Serve garnished with parsley.

**Cutting squash can be a difficult feat, if you are feeling fatigued or short on time- look for squash that has already been peeled and cubed in the produce aisle.

For more recipes like this check out: www.wholefoodsmarket.com/recipes/ 

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Managing Small Bowel Obstructions

Some gynecological cancer survivors are at high risk for a small bowel obstruction.  This may be due to surgical adhesions or the tumor itself.  First, it is important to know what the signs and symptoms are of a partial small bowel obstruction.

Symptoms may be cramping, gas, bowel changes, nausea and vomiting.  Vomiting, increased abdominal girth and pain may indicate a total obstruction.  Keep in mind that symptoms may vary by individual and the severity of the obstruction.  It is important to notify your doctor immediately if you notice these symptoms.

Dietary Changes

With a partial small bowel obstruction, there may be dietary changes to minimize discomfort.  Here are some tips and strategies to help minimize discomfort:

• Eat smaller meals, more frequently throughout the day.  Think appetizers, all day long.
• High fiber foods may be more gas forming and be harder to pass through a narrow opening.
• Follow a low fiber diet.  Avoid the skins on fruits and vegetables; avoid whole grains, nuts and seeds. 
• Switch to white bread, white flour pasta and peeled potatoes which may be better tolerated.  
• Eat lower fiber cereals (cereals with less than 3 gm of fiber per serving.) Some low fiber cereals include: puffed rice, Cheerios, cream of rice or cornflakes. 
• Avoid fatty and greasy foods. These are much more difficult to digest and may stay in the stomach longer causing greater discomfort.
• Drink plenty of fluids: water, broth, tea, gelatin and juice may help you stay well hydrated.  Some people find that “full” liquids: hot cereals, cream blended soups, puddings, milkshakes and nutritional drinks are tolerated.  If nausea is persistent, switching to nutritional concentrated liquids is worth trying.
• Avoid lactose containing drinks if gas or milk intolerance is a problem.
• Avoid gas-forming foods such as gassy vegetables (beans, brussels sprouts, cabbage, onions, and cauliflower), soft drinks and chewing gum.

If the above strategies do not work, reach out to a registered dietitian with a CSO credential (certified specialist in oncology) who is well versed in symptom management of partial small bowel obstructions.

For more individualized assistance, contact the registered dietitian for Pennsylvania Hospital’s Joan Karnell Cancer Center at 215-829-6560.

For the Abramson Cancer Center, the contact number is 215-615-0538.

If you are not within this system, you may ask your oncologist for a referral or visit Eatright.org to identify a nutrition professional in your area.

Debra DeMille, MS, RD, CSO is a nutritional counselor at the Joan Karnell Cancer Center. Debra has worked at Pennsylvania Hospital since 1988 with the last 12 years specializing in oncology. Debra guides individuals receiving chemotherapy and radiation as well as addressing survivorship issues including the use of integrative therapies.


She conducts cooking programs and group counseling sessions for cancer survivors.

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Include These Vegetables in Your Diet to Prevent Gynecologic Cancer

Nutrition plays a role in the prevention of various gynecological cancers.

The World Cancer Research Fund along with the American Institute for Cancer Research analyzed research on nutrition and its role in cancer and published the “Food, Nutrition and the Prevention of Cancer: A Global Perspective."



The recommendations for the general public are as follows:

• Be as lean as possible within the normal range of body weight.
• Be physically active as part of everyday life.
• Limit consumption of energy-dense foods.  Avoid sugary drinks.
• Eat mostly foods of plant origin.
• Limit intake of red meat and avoid processed meat.
• Limit alcoholic drinks.
• Limit consumption of salt.
• Aim to meet nutritional needs through diet alone.

This report analyzes the evidence by cancer type including three gynecological cancers.

Nutrition to prevent cervical cancer

Specific to cervical cancer, there is some evidence that an intake of carrots may protect again cervical cancer.  According to the American Institute for Cancer Research “The evidence, from case-control studies only, is sparse but consistent.  There is limited evidence suggesting that carrots protect against cervical cancer.”

Additional sources of produce high in carotenoids include:

• Sweet potatoes
• Spinach
• Kale and other greens
• Papaya
• Oranges
• Sweet peppers
• Tomatoes

Nutrition to prevent ovarian cancer

For ovarian cancer, evidence suggests that consuming these non-starchy vegetables may decrease the risk of ovarian cancer:

• Asparagus
• Carrots
• Tomatoes
• Cauliflower
• Broccoli

Nutrition to prevent endometrial (uterine) cancer

For endometrial cancer, a high percentage of body fat as well as weight gain in the adult years may increase the risk of endometrial cancer.

So clearly at the top on your priority is weight management and just as your mother said “eat your vegetables."

The two work hand in hand as well as vegetables are a very high fiber, low calorie food which can provide cancer fighting compounds and assist with the feeling of fullness.  Easy ways to incorporate vegetables in your diet are:

• Breakfast: Top your cereal off with berries or make a spinach omelet.
• Lunch: Layer sandwiches with greens, tomatoes and cucumber.  Have raw vegetables on the side instead of chips.
• Dinner: always include a colorful salad and aim to fill half your dinner plate with non-starchy vegetables like steamed asparagus, broccoli and carrots.
• Snacks: Try baby carrots, sugar snaps peas and sliced red peppers dipped into hummus.

Continue following this blog for more recipes with cancer fighting properties.

Debra DeMille, MS, RD, CSO is a nutritional counselor at the Joan Karnell Cancer Center.  Debra has worked at Pennsylvania Hospital since 1988 with the last 12 years specializing in oncology.  Debra guides individuals receiving chemotherapy and radiation as well as addressing survivorship issues including the use of Integrative therapies.  She conducts cooking programs and group counseling sessions for cancer survivors. 

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Cancer-fighting Recipe: Winter Miso Soup

This recipe for miso soup has great cancer-fighting ingredients. Garlic, carrots, cabbage, mushrooms, ginger and 2 forms of soy are all cancer-fighting foods.

Ginger and garlic are anti-inflammatory foods; carrots are full of carotenoids, an antioxidants; cabbage has indole 3 carbinol and sulforaphan – natural detoxification compounds; mushrooms may help the immune system with beta glucans and tofu and miso come from soybeans.

 

Miso Soup

Ingredients:
3 tablespoons dark miso paste
1 tablespoon canola oil
1 celery rib (about 2 ounces), sliced thin
1 medium red onion (about 5 ounces), sliced thin
1 garlic clove, peeled and crushed
1 medium carrot (about 3 ounces), peeled and sliced thin
2 cups shredded white, savoy, or Chinese cabbage
1 cup sliced mushrooms
½ teaspoon grated fresh ginger
2 teaspoons rice wine vinegar or sherry vinegar
1 tablespoon tamari (a Japanese soy sauce)
Salt and freshly ground black pepper
2 teaspoon brown sugar
½ pound extra-firm low-fat (lite) tofu, cut into small cubes
2 scallions, sliced thin, for garnish
Serves 4 to 6


Directions:
1. In a large bowl, dissolve the miso paste into 6 cups boiling water or whatever the package instructions call for – usually 1 tablespoon miso for 2 cups water. Stir to combine well. Set aside.
2. Heat the canola oil in a large nonstick saucepan over medium-high heat. Add the celery, onion, and garlic and cook, stirring often, for 5 minutes.
3. Add the carrot, cabbage, and mushrooms.  Continue cooking for 15 more minutes; lower the heat if necessary and stir often to prevent browning.
4. Add the ginger and miso-water mixture, bring to a boil, then reduce the heat so the mixture simmers.
5. Cook for 15 to 20 minutes, then season with the rice wine vinegar, tamari, salt and pepper to taste, and brown sugar.
6. Add tofu 1 to 2 minutes before serving. Garnish with scallions.


One serving (based on 4 servings): 135 calories, 8g protein, 15g carbohydrates, 5g fat, 4g fiber, 0g saturated fat.

Source: Laura Pensiero, RD, co-owner, Gigi Trattoria, Rhinebeck, New York; Nutritionist, Strang Cancer Prevention 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: 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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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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