Cancer-Fighting Cookbook (4 page)

Honey is very sweet but may contain spores of
botulinum
toxin. Just as children under one year old are told to avoid honey, it makes sense to avoid it during cancer treatment. The likelihood of exposure is very low, but your immune system is often compromised by treatment, so you may be more vulnerable to poisoning by this powerful toxin.

Some people suggest avoiding sugar altogether after a diagnosis of cancer. However, the science behind this is not conclusive. If a little sugar adds to the palatability of food, then add it. If you find you are drinking sweetened beverages and more than 10 percent of your calories are coming from sugar, you may want to consider including more berries or other low-sugar fruits in its place, as they add more nutrients with fewer calories but are still sweet.

Some medications or chemotherapy treatments may be affected by alcohol. It would be wise to check with your pharmacist before drinking alcohol during treatment. Alcohol is found in some mouthwashes and may be irritating to the delicate lining of the mouth and oral cavity. You may wish to look for a version without alcohol for this reason. On the positive side, a glass of red wine with dinner may stimulate appetite be relaxing you and also help with digestion.

Some women who have been diagnosed with estrogen receptor positive breast cancer have been told to avoid soy and other foods containing phytoestrogens (plant substances with estrogen-like activity). Some soy products like soy sauce and soy oil have such tiny quantities of the phytoestrogens (isoflavones including genistein, daidzein or equols) that they can be safely eaten by everyone. However, edamame should be limited for women with this particular diagnosis. According to the American Cancer Society, current research suggests that the amount of soy found in typical Asian diets is probably safe to consume, as the soy is in a fermented form and has not been shown to affect breast cancer survivors either positively or negatively. Check labels of protein drinks and other supplements designed with women in mind, as many of these have concentrated soy isoflavones, which may counteract estrogen-blocking therapies such as tamoxifen.

As noted above, it is not necessary to cut out all sugar for your diet to be an effective cancer fighter. Added sugars in sodas and other sweetened beverages often marketed as healthful like green tea or pomegranate juices only offer empty calories and should be avoided. If you have a larger waist size than ideal (larger than half your height), you would want to be especially careful to cut out added sugars, including natural types like agave or honey. Your first goal will be to reduce your waist measurement, and the easiest way to do this is to cut back on candy, desserts, and sweets. White rice and white flour are digested almost as fast as sugar in some people, so when consuming these you may also want to include beans or other high-fiber foods at the same time to reduce the glycemic load. This will help you feel less hungry soon after eating.

Many cancers appear to be fueled by messenger chemicals produced by certain fat cells. This means that if you have a round shape, indicating too much belly fat, you may be producing more of these chemicals, so it makes sense to fight back by shaping back your waist. This may be a challenge, as many people seek comfort foods during stressful times. The recipes in this book are set up so that you don't need to feel deprived, yet the overall effect doesn't trigger these chemicals. Remember that weight gain is usually associated with eating more than we need and moving less. When you are dealing with fatigue and looking to comfort foods to give you a lift, you may also find that you gain unwanted weight. Without going on a rigid restriction program, you may want to be aware of this tendency and monitor your waist size to make sure you keep it in the healthy range (half your height or less).

If you are underweight, you can modify the recipes in this book by including those with higher calorie counts and following some of the tips below. To add calories:

1. Include avocado often, as it is a good source of other important nutrients, including glutathione and essential fatty acids. Use as a dip, on top of crackers or in sandwiches.
   

2. Add Greek-style yogurt, sour cream, or buttermilk to soups.
   

3. Include high-quality ice cream in your milk shakes or protein smoothies.
   

4. Include nut butters by adding to crackers or just eating straight up.
   

5. Include a little more olive or nut oils in your cooking preparations; oils are about 110 calories for each tablespoon.
   

6. Include puddings, mousses, custards, and other smooth-textured dishes that are easy to eat.
   

7. Place a little dish of extra-virgin olive oil on the dinner table for dunking whole-wheat bread. Just like in some restaurants, this is a delicious and healthy way to boost calories. Rosemary-flavored breads are especially good.
   

Part of any cancer-fighting recipe book has to include activity. Walking, stretch types of yoga, swimming, and resistance weight training are good for your circulation and can help with your appetite and mood. Stay as active as possible without overstraining yourself throughout your treatment and beyond.

The word “hygiene” derives from the Greek for healthy; in other words, free of contamination. Contamination can arise from bacteria, viruses, or parasites that thrive on food and dirt. Contaminated food often smells and tastes fine, which is one reason there are some 9,000 deaths due to food-borne illness in the United States every year. You need to make sure the cleanliness of your kitchen and the way you prepare food does not lead to contaminated food or food-preparation surfaces.

Keep the kitchen clean by using proprietary cleansers. Run any sponges and brushes through each dishwasher cycle and throw them away after two weeks. A spotless-looking kitchen may be contaminated if the sponge you clean with is spreading germs from place to place. Regular wiping down of food-preparation surfaces with dilute bleach solution (one part bleach to ten parts water) is a wise precaution. Here are some tips to prevent food-borne illness. This is especially important if your white blood cell count is lower than usual because of treatment for cancer.

1. Always thaw frozen meat in the refrigerator, never at room temperature. You may use a microwave or rapid defroster, but remember, once defrosted it is vulnerable to contamination and should be either cooked or consumed quickly.
   

2. Never leave poultry or meats at room temperature for more than twenty minutes.
   

3. Cook fish and poultry thoroughly. Use a meat thermometer to be sure.
   

4. Avoid eating raw or undercooked eggs, as these may contain harmful salmonella bacteria.
   

5. Never keep foods warm (temperatures below 140°F) for more than one hour.
   

6. If you have a cut or open place on your skin, you
   must
   cover it well, preferably with a latex glove.
   

7. Use shallow dishes to distribute heat evenly and cool rapidly.
   

8. When in doubt, chuck it out!
   

9. Put perishable goods (fresh fish, meats, frozen and refrigerated goods) away as quickly as possible after purchase. Select frozen foods last when shopping, go straight home afterward, and avoid leaving food in a hot car. Never refreeze frozen meat unless it has been cooked in between.
   

10. Always keep kitchen utensils and preparation surfaces scrupulously clean. Scrub wooden chopping boards after use with salt and a little cool water. Use a germicide on other surfaces.
    

11. Never mix cooked and raw foods together. A common cause of food poisoning is barbecuing meat or chicken and then returning the cooked pieces to the dish they were marinated in. Keep all cooked and raw foods separate in the refrigerator, also.
    

12. Never use the same knife, spoon, or other utensil to mix cooked and raw foods.
    

Now you have all the tools you need to fight cancer. All you need now is good food itself and lots of love! Be well!

Whole cooked artichokes are usually eaten leaf by delicious leaf, dipped in melted butter while still warm or chilled like this recipe and dipped in aioli. Health benefits are in the heart, but don't forget to remove the fuzzy “choke” first.

1. Prepare the artichokes by cutting the stems off the bottoms first. Rub the cut lemon on all the places of the artichokes you will cut to prevent browning. Next cut the top 1″ off each artichoke with a serrated knife and discard. Rub the lemon on the cut. Snip the thorny tips off the remaining leaves with kitchen scissors and rub the cut surface with the lemon.
   

2. Pull out the center leaves to expose the fuzzy choke in the center, and then scoop out the choke with a melon baller. Squeeze lemon juice into the center of each artichoke.
   

3. Pour the water and white wine into the bottom of a large pot. Place a steamer rack in the bottom of the pot and put the artichokes upside-down on the rack. Cover the pot with a tight-fitting lid; simmer 50 minutes, or until a leaf can be pulled easily from artichoke. Remove the artichokes and let them drain and cool upside-down. Turn them over and chill them in the refrigerator.
   

4. Combine garlic, olive oil, lemon juice, and mayonnaise in food processor to create aioli while artichokes chill. Chill until ready to serve.
   

5. Put each chilled artichoke on an appetizer plate, spoon aioli into middle of each artichoke, and serve.
   

PER SERVING
Calories: 412 | Fat: 36g | Sodium: 343mg | Carbohydrates: 16g | Fiber: 7g | Protein: 5g

Artichokes are a member of the thistle family. They have no fat or cholesterol and lots of fiber. They are nutrient dense and contain an ingredient, cynarin, that may protect your liver.

1. Cut lemon in half and squeeze juice. Place half of the juice in large bowl filled with cold water.
   

2. Pull off outer leaves of artichokes until you reach yellow leaves. Cut off stem. Cut off top 1/3 of artichoke and discard. As you work, drop trimmed artichokes into bowl of lemon water.
   

3. In large pot, combine cold water, ground coriander, and squeezed lemon halves. Bring to a boil. Add the artichokes and bring back to a boil. Cover, reduce heat, and simmer for 10–15 minutes, or until artichokes are tender.
   

4. In small bowl, combine remaining half of lemon juice, olive oil, mustard, shallot, and pepper, and whisk to blend.
   

5. When artichokes are tender, drain and rinse with cold water. Cut artichokes in quarters lengthwise. If necessary, carefully remove prickly choke from center with a spoon. Arrange artichokes on serving plate and drizzle with olive oil mixture.
   

PER SERVING
Calories: 150 | Fat: 11g | Sodium: 140mg | Carbohydrates: 13g | Fiber: 5g | Protein: 3g

Baby Artichokes

Baby artichokes are not young artichokes, but small buds that grow on the sides of the plant's main stem. They are more tender and mild than regular artichokes. They usually don't have a choke, or collection of prickly leaves, in the center. When you cut the cooked baby artichokes, check if there is a choke; if there is, remove carefully with a spoon.

Garlic mayonnaise is good for dipping the leaves and seasoning the artichoke bottoms after the couscous is eaten.

1. Combine water and the pomegranate juice in a saucepan and heat to boiling, then stir in the olive oil and couscous. Remove from the heat and cover; set aside for 5 minutes.
   

2. In a mixing bowl, combine the pine nuts, apricots, cilantro leaves, and salt, stirring well. Fold in the couscous.
   

3. Part the artichoke leaves to expose the center. Using a spoon, scoop out the choke and discard. Spoon the couscous mixture into the artichokes, mounding it up to fill them completely. Serve hot or at room temperature.
   

PER SERVING
Calories: 970 | Fat: 38g | Sodium: 240mg | Carbohydrates: 146g | Fiber: 16g | Protein: 24g

Sea Salt

Commercial salt is highly refined — 99.5 percent is made up of sodium chloride, with additives of anticaking chemicals, potassium iodide, and sugar (dextrose) to stabilize the iodine. Instead, look for a high-quality sea salt, which is loaded with minerals and, in moderation, can actually give you energy and minimize dehydration, a common side effect of cancer treatments.

Sneaking some extra fiber and protein into a traditional Mexican guacamole makes this dip a more nutritious appetizer.

1. Using a fork or a potato masher, mash the beans in a medium-sized bowl just until they are halfway mashed, leaving some texture.
   

2. Combine all the remaining ingredients, and mash together until mixed.
   

3. Adjust seasonings to taste. Allow to sit for at least 10 minutes before serving to allow the flavors to set. Gently mix again just before serving.
   

PER SERVING
Calories: 160 | Fat: 12g | Sodium: 350mg | Carbohydrates: 17g | Fiber: 8g | Protein: 4g

This hearty dip can be served on its own or used as the basis for layered dips. Use bell pepper strips and crackers for dippers.

1. In a food processor, combine beans, jalapeños, and garlic; process until smooth.
   

2. Transfer to a medium bowl and stir in remaining ingredients.
   

3. Cover and chill for 2 to 3 hours before serving.
   

PER SERVING
Calories: 70 | Fat: 1g | Sodium: 530mg | Carbohydrates: 19g | Fiber: 7g | Protein: 5g

This fabulous creamy and flavorful spread can also be spread on toasted bread or used as an appetizer dip.

1. Drain the chickpeas; rinse, and drain again. Place half in a blender or food processor. Add olive oil, lemon juice, garlic, and mint. Blend or process until smooth.
   

2. Place in medium-size bowl and stir in remaining chickpeas and red onion; stir until combined.
   

3. To wrap, place lettuce leaves on work surface. Divide chickpea mixture among leaves; top with tomatoes and bell pepper. Roll up, folding in sides, to enclose filling. Serve immediately.
   

PER SERVING
Calories: 130 | Fat: 6g | Sodium: 160mg | Carbohydrates: 16g | Fiber: 3g | Protein: 3g

If you need extra liquid to help purée the fava beans, you may add olive oil or a splash of vegetable or chicken stock, but don't overdo it; the hummus should be thick, not runny. Serve this with toasted pita pieces or bagel chips or with fresh vegetables for dunking.

1. Put the beans, garlic, lemon juice, flax oil, olive oil, tahini, salt, and pepper into a food processor or blender and purée.
   

2. Spoon the mixture into a bowl and stir in the parsley and pistachios. Chill until serving time.
   

PER SERVING
Calories: 230 | Fat: 16g | Sodium: 140mg | Carbohydrates: 17g | Fiber: 5g | Protein: 7g

Eggplant is a most versatile and delicious vegetable. You don't have to salt or soak the Japanese eggplants to get the bitterness out as you do with their larger relatives.

1. Preheat the oven to 350°F. Slice the baguette into ¼″-thick rounds and lay them out on a cookie sheet. Brush both sides with olive oil, then toast them in the oven for about 5 minutes. Turn them over and toast the other side.
   

2. Remove from oven, rub one side of each toast with garlic clove, and set aside.
   

3. Slice the eggplants into ¼″-thick slices, brush them with olive oil, and sprinkle them with salt.
   

4. Grill the eggplant rounds on both sides for about 10 minutes total.
   

5. Top each toast with a grilled eggplant round, sprinkle the cheese over the eggplant, and garnish each with the roasted red pepper.
   

PER SERVING
Calories: 700 | Fat: 33g | Sodium: 1460mg | Carbohydrates: 84g | Fiber: 13g | Protein: 16g

Belgian endive is a slightly bitter lettuce grown in a mound of earth to control photosynthesis so that its color is a pale shade of red or green. Remember to store the endive out of the light or the leaves will become green and taste too bitter.

1. Separate the individual leaves of the endive by cutting off the bottoms of the stalks.
   

2. Mix together the chicken, green onions, hoisin sauce, ¼ cup of the peanuts, bell pepper, sesame oil, and cilantro.
   

3. Put a teaspoon of chicken filling onto the bottom end of each endive leaf. Sprinkle a pinch of the remaining peanuts onto the filling.
   

4. Serve chilled or at room temperature. You want the endive to remain crisp and not get limp.
   

PER SERVING
Calories: 200 | Fat: 9g | Sodium: 260mg | Carbohydrates: 19g | Fiber: 12g | Protein: 14g

Petal Possibilities

You can alternately fill your endive petals with bay shrimp and basil mayonnaise; chunky ham salad; or blue cheese, currants, and walnuts. If your endive leaves are ragged around the edges, give them a trim with scissors before filling them.

Dress up a salad with a julienne of the smaller inner leaves.

Classic stuffed mushrooms can be jazzed up with a variety of ingredients. Try adding crabmeat, bacon, cream cheese, pesto, or blue cheese to the filling in this recipe. Or wrap the (unbroiled) stuffed mushrooms in puff pastry or phyllo dough and bake 15 minutes for a more substantial appetizer.

1. Wipe the mushrooms clean with a tea towel. Remove the stems and set the caps aside. Chop the stems in a fine dice.
   

2. Heat olive oil in a sauté pan, add the onions and sauté for 1 minute. Add the mushroom stems and thyme and cook for about 4 minutes. Add cream, stir to combine.
   

3. Transfer mixture to bowl. Add bread crumbs, ground flax seeds, half of the Parmesan cheese, salt, and pepper to the bowl and mix well with mushroom mixture. Set aside.
   

4. Put the mushroom caps on a baking sheet, gill sides up. Stuff each cap with a teaspoon of the mushroom stem mixture. Sprinkle with remaining Parmesan.
   

5. Broil mushrooms in the oven for about 5 minutes, until stuffing is nicely browned. Serve warm.