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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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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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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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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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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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: 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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White Bean Salad with Asparagus

• 5 stalks green asparagus, tough ends removed
• 1 can (15 oz.) white beans, rinsed and drained
• 1 orange bell pepper, seeded and chopped
• 1/2 cup finely chopped red onion
• 1 tbsp. extra-virgin olive oil
• 2 tbsp. freshly squeezed lemon juice
• 1 tsp. dijon mustard
• Salt and pepper, to taste
• 1 cup leafy salad greens, loosely packed

Cut asparagus into 1-inch pieces. Set vegetable steamer into large saucepan. Lightly steam for 2-3 minutes. Set aside to cool. In large bowl, combine white beans, orange pepper and red onion. Gently toss in asparagus. In separate bowl, whisk together olive oil, lemon juice, mustard, salt and pepper. Gently toss dressing into salad. Adjust seasoning to taste. Line salad bowl with leafy greens. Top greens with white bean salad. Serve with hearty whole grain bread. Yields 5 servings.

Per serving:
134 calories, 6g total fat (<1g saturated fat), 16g carbohydrates, 4g protein, 5g dietary fiber, 156mg sodium.

Adapted from the American Institute for Cancer Research Newsletter, Spring 2004, Issue 83, p. 6. http://www.aicr.org/.

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