Cancer-Fighting Cookbook (7 page)

PER SERVING
Calories: 290 | Fat: 15g | Sodium: 670mg | Carbohydrates: 31g | Fiber: 8g | Protein: 12g

Cauliflower

Cauliflower is a member of the broccoli family and is full of antioxidants and fiber. Purchase cauliflower florets at your supermarket, wash them, and keep in small plastic containers in the refrigerator for instant snacking. This vegetable is fresh, delicious, crunchy, and so good for you.

This amount of meat adds rich flavor without significantly increasing the cholesterol or saturated-fat content of the stew.

1. Trim beef and cut into 1″ pieces. Sprinkle with arrowroot and paprika and toss to coat.
   

2. In large skillet, heat olive oil over medium heat. Add beef; brown, stirring occasionally, for about 5–6 minutes. Remove to a 4- to 5-quart slow cooker.
   

3. Add onions to skillet along with ½ cup beef stock. Bring to a boil, then simmer, scraping the bottom of the skillet, for 3–4 minutes. Add to slow cooker along with all remaining ingredients.
   

4. Cover and cook on low for 8–9 hours, or until barley and vegetables are tender. Stir, remove bay leaf, and serve immediately.
   

PER SERVING
Calories: 270 | Fat: 8g | Sodium: 160mg | Carbohydrates: 36g | Fiber: 6g | Protein: 17g

Barley

Barley contains a substance called betaglucan that has been shown to be effective in reducing cholesterol levels in clinical studies. You can buy barley in several forms. Hulled barley is the most nutritious, while pearl barley is more polished and cooks more quickly. Barley flakes and grits are also available for quick-cooking recipes.

Chopped turkey breast can be substituted for the chicken if you'd prefer. Top this easy soup with some chopped fresh parsley for more color.

1. In a small bowl, combine the dried mushrooms with the boiling water; set aside for 20 minutes to rehydrate.
   

2. In a large saucepan, heat olive oil over medium heat. Add chicken breasts; cook and stir until almost cooked, about 4 to 5 minutes. Remove chicken from saucepan and set aside.
   

3. Add leeks and cremini mushrooms to saucepan; cook and stir for 4 to 5 minutes or until crisp-tender.
   

4. Add curry powder, arrowroot, pepper, and chervil to saucepan; cook and stir until bubbly.
   

5. Add milk and chicken stock; stir well and bring to a simmer.
   

6. Meanwhile, drain rehydrated mushrooms, reserving liquid. Squeeze out excess liquid and coarsely chop mushrooms. Strain liquid through a coffee filter.
   

7. Add to soup along with the mushrooms and chicken. Bring to a simmer; simmer for 10 to 15 minutes to blend flavors. Serve immediately.
   

PER SERVING
Calories: 240 | Fat: 8g | Sodium: 150mg | Carbohydrates: 19g | Fiber: 3g | Protein: 21g

Despite the sweet ingredients, this is a hearty and delicious soup. Increase the coconut milk to a full can if you want a richer coconut flavor. You can toast the cinnamon, Garam masala, and cumin in a dry skillet over medium-high heat. Once they release their aroma, remove from heat and add to soup mixture.

1. Peel and chop potatoes; rinse and drain lentils.
   

2. Combine all ingredients except coconut milk and salt in a large saucepan; bring to a boil.
   

3. Reduce heat; simmer until potatoes are tender.
   

4. Skim off any foam that forms on the surface while cooking.
   

5. When done, add coconut milk and salt.
   

6. Using a hand wand or a blender, purée until smooth.
   

7. Serve topped with toasted pine nuts and a dollop of plain yogurt.
   

PER SERVING
Calories: 180 | Fat: 6g | Sodium: 70mg | Carbohydrates: 28g | Fiber: 5g | Protein: 8g

Garam Masala

This combination of Indian spices is a traditional mix of cinnamon, roasted cumin, green or black cardamom, nutmeg, cloves, and mace. Garam masala helps warm the body and adds depth to a recipe. Make your own by buying the ingredients separately and grinding them in an electric coffee grinder or with a mortar and pestle.

This sweet soup is packed full of vitamin A and fiber. It's smooth and silky without any cream.

1. Heat oil in large soup pot over medium heat. Add onion and garlic; cook and stir until tender, about 6–7 minutes.
   

2. Add water and squash and bring to a simmer. Simmer for 15–20 minutes, or until squash is almost tender.
   

3. Stir in apples and remaining ingredients. Bring back to a simmer and cook for 10–15 minutes, or until apples and squash are tender.
   

4. Using an immersion blender, blend the soup until it's smooth and creamy. Serve immediately.
   

PER SERVING
Calories: 160 | Fat: 4g | Sodium: 160mg | Carbohydrates: 32g | Fiber: 8g | Protein: 3g

Apples and Squash

Apples and squash come into season around the same time, so they are natural partners. They are both sweet, but using an apple that is also tart will result in the most balanced flavor.

These slow-cooked beans are a delicious side dish or light evening meal with whole-grain toast. This is a staple supper in England, and is easy fast food.

1. Preheat oven to 350°F.
   

2. Drain the beans and layer them with the onions and bacon in a casserole dish.
   

3. Combine the dry mustard, brown sugar, maple syrup, ketchup, salt, pepper, and water, and pour the mixture over the beans.
   

4. Cover and bake for 2 hours.
   

5. Uncover and bake for 15 minutes more.
   

PER SERVING
Calories: 340 | Fat: 2g | Sodium: 360mg | Carbohydrates: 70g | Fiber: 8g | Protein: 13g

Beans for Your Budget

The variety of dried beans numbers in the hundreds. They are packed with flavor, protein, and both soluble and insoluble fiber. Very little, if any, meat is necessary when beans are combined with onions, garlic, carrots, and tomatoes. They also marry happily with parsley, cilantro, rosemary, basil, and tarragon. They should be the basis of every high-fiber diet. Canned beans are an easy alternative, but home baked are lower in sodium.

Polenta is cooked cornmeal. It's easy to make, and provides complete protein when eaten with black beans.

1. Preheat oven to 350ºF.
   

2. In a large skillet, heat the olive oil over medium heat. Add the onion and garlic; cook and stir until crisptender, about 6 minutes.
   

3. Add the mushrooms; cook and stir 5 minutes longer.
   

4. Add the beans and Spaghetti Sauce and bring to a simmer. Reduce heat and simmer while preparing polenta.
   

5. In large pot, bring stock to a boil over high heat. Stir in cornmeal, salt, and pepper. Reduce heat to medium and cook, stirring constantly, until mixture is thick.
   

6. Pour into prepared dish and smooth into an even layer. Top with black bean mixture.
   

7. Bake 20–30 minutes, or until food is hot. Cut into squares to serve.
   

PER SERVING
Calories: 250 | Fat: 6g | Sodium: 830mg | Carbohydrates: 42g | Fiber: 7g | Protein: 11g

This quick stew is scrumptiously filling and easy to make. Add any vegetable you like to the mixture to make it your own.

1. In a large saucepan, cook ground beef over medium heat, stirring to break up meat. Drain off the additional fat and liquid.
   

2. Add celery and onion; cook and stir until crisp-tender, about 5 minutes.
   

3. Add arrowroot; cook and stir until bubbly.
   

4. Add milk and broth; cook and stir until thickened.
   

5. Add remaining ingredients except the cheese and heat through.
   

6. Sprinkle with cheese and serve immediately.
   

PER SERVING
Calories: 320 | Fat: 7g | Sodium: 210mg | Carbohydrates: 41g | Fiber: 8g | Protein: 25g

Canned Beans

Canned beans are an excellent addition to a low-fat diet. They are full of fiber and protein, but they can be high in sodium. Look for lower-sodium varieties, especially in health food stores and co-ops. To reduce sodium content, you can thoroughly drain and rinse the beans, then drain again before using in the recipe. You can use canned beans if you are short on time.

A flavorful Indian favorite spiked with chutney, this entrée comes together in minutes and is a perfect accompaniment to cooked basmati rice and hot, fresh naan, the popular Indian bread.

1. Heat the oil in a large skillet over medium heat and sauté the onion and tomato until the vegetables soften.
   

2. Add the ginger, garlic, and turmeric and cook 2–3 minutes more, or until the flavors are combined.
   

3. Add the chickpeas, curry powder, and cumin and cook, stirring often, for about 5 minutes.
   

4. Add the cilantro and salt, stirring well.
   

5. Stir in the yogurt and cook 2 minutes more.
   

6. Serve with a dollop of chutney on each portion.
   

PER SERVING
Calories: 700 | Fat: 20g | Sodium: 840mg | Carbohydrates: 121g | Fiber: 17g | Protein: 17g

Although canned refried beans are convenient, starting from scratch yields a spectacular flavor absent in the canned version. This Americanized take on refried beans packs a wonderful punch, and is a dish you'll want to make often, especially if you like burritos, tacos, and quesadillas.

1. Rinse beans and soak overnight covered by 2″ in cold water. Drain them well and rinse the beans again.
   

2. Put the beans and the onion in a large saucepan with about 8 cups water, or to cover by 2″. Bring the water to a boil and reduce the heat to medium-low and skim off any scum.
   

3. Stir in the chili seasonings, the cumin seeds, and the jalapeño. Cook, checking on the water level and stirring occasionally, for 3–4 hours, or until the beans are tender and the water is almost absorbed.
   

4. Add the salsa and salt.
   

5. Heat the oil in a large skillet and put beans in skillet by spoonfuls. Using a potato masher or the back of a large spoon, mash and fry them until the beans are relatively smooth, repeating until all the beans are mashed and fried.
   

PER SERVING
Calories: 320 | Fat: 6g | Sodium: 95mg | Carbohydrates: 51g | Fiber: 15g | Protein: 18g

Cooking Beans

To cook beans, first pick over them to remove extraneous material, then rinse and drain. Cover with cold water and let stand overnight. The next day, drain beans and rinse again. Cover with cold water and bring to a simmer. Cover pan and simmer for 1½–2 hours, until tender. Drain and store in refrigerator up to 3 days.

Chicken and asparagus taste like spring, especially when flavored with lemon juice. This is a good recipe for a last-minute meal.

1. Bring a large pot of water to a boil.
   

2. Meanwhile, cut chicken into 1″ cubes. Toss with salt, pepper, and arrowroot.
   

3. In large skillet, heat olive oil over medium heat. Add chicken; cook and stir until browned but not cooked through, about 4–5 minutes. Remove chicken from skillet and set aside.
   

4. Add onions, mushrooms, and asparagus to skillet. Cook and stir until crisp-tender, about 4–6 minutes.
   

5. Meanwhile, cook pasta according to package directions.
   

6. Return chicken to skillet along with a ladle of pasta cooking water and lemon juice. Bring to a simmer, then simmer 3–6 minutes, until chicken is thoroughly cooked and vegetables are tender.
   

7. Drain pasta and add to skillet. Cook and stir 1–2 minutes to blend flavors.
   

8. Sprinkle with cheese and serve immediately.
   

PER SERVING
Calories: 360 | Fat: 8g | Sodium: 310mg | Carbohydrates: 49g | Fiber: 9g | Protein: 26g

Spring vegetables are full of fiber and their crunchy texture goes well with the chewy pasta. You can also spike your primavera with a garnish of chopped Italian flat-leaf parsley, a few tiny grape or currant tomatoes, a bit of hot red pepper flakes, and toasted walnuts.

1. Sauté onions, carrots, and red bell pepper in oil until tender.
   

2. Add chicken stock, asparagus and broccoli and simmer for 5 minutes.
   

3. Add cream and peas and simmer for 5 minutes.
   

4. Stir in Parmesan cheese and remove from heat.
   

5. Season with salt and pepper and serve over pasta.
   

PER SERVING
Calories: 670 | Fat: 23g | Sodium: 250mg | Carbohydrates: 96g | Fiber: 6g | Protein: 23g

Primavera

In Italian, primavera means spring. Thus, it's appropriate to use young baby vegetables in this dish. You can use frozen baby peas, but sugar snaps are excellent and a fine source of fresh great-tasting fiber, too. Some primavera recipes also call for bits of chicken or chopped shrimp — all delicious.

Vermicelli is thinner than spaghetti and is a good pasta choice for light sauces that won't weigh it down.

1. Bring a large pot of water to a boil.
   

2. In a large skillet, heat oil over medium heat. Add onion and garlic; cook and stir until tender, about 6 minutes.
   

3. Add tomatoes carefully along with oregano and stir; simmer for 5 minutes.
   

4. Cook pasta in boiling water until al dente, according to package directions. Drain, reserving ½ cup pasta cooking water.
   

5. Add pasta to tomato mixture along with anchovies, capers, and tuna; cook and stir over medium heat for 2–3 minutes, adding reserved cooking water as necessary, until sauce thickens slightly.
   

6. Sprinkle with cheese and parsley and serve immediately.
   

PER SERVING
Calories: 462 | Fat: 7g | Sodium: 410mg | Carbohydrates: 73g | Fiber: 5g | Protein: 25g

Cooking Pasta

Pasta should be cooked in a large quantity of rapidly boiling, salted water. When you add the pasta to the water, stir gently so the pasta doesn't stick together. Do not add oil to the pasta water; control the boiling and foaming by stirring and slightly reducing the heat. Drain pasta when al dente, or still slightly firm in the center, and use immediately.

Use any pasta or noodle that you have on hand in this dish. Also feel free to substitute gluten-free pasta made out of brown rice or quinoa, found in the natural food aisle of your grocery store.