Cancer Prevention Recipes

The big C. The crab. The crustacean that scuttles in and out of nightmares. Too many of us know the touch of its claw. Cancer is the second-leading cause of death in the United States, accounting for one in four deaths. Annually, an estimated 1.6 million Americans receive a cancer diagnosis—a number that excludes skin cancers, which are so common they’re not reported to cancer registries. The most common cancers involve the lung, colon, breast, and prostate; combined they cause half of all cancer deaths.

Many types of cancer are either preventable or easily treatable. In terms of lifestyle factors, scientists attribute one-third of cancers to tobacco use, one-third to diet, and onethird to environmental exposures (infectious microorganisms, ultraviolet light, radiation, pollutants, and other toxins). Physical inactivity, obesity, insufficient sleep, and alcohol are also linked to some cancers. Genetics play a significant role in only a few cancers.

Keep in mind that twenty to thirty years often elapse between the microscopic start of cancer and diagnosis of a tumor. A host of events can conspire to initiate and propagate a tumor. Furthermore, we can’t completely control environmental exposures and have zero control over past exposures. What we can all do is to start now to reduce our modifiable risks. A number of organizations provide information on how to do just that: Prevent Cancer (http://preventcancer.org), the American Cancer Society (http://www.cancer.org), and the National Cancer Institute (www.cancer. gov). Authorities agree that the four most important things you can do to prevent cancer are to avoid tobacco, eat a healthy diet, exercise regularly, and get recommended screening tests. For more details, read on.

RECIPES TO AID IN CANCER PREVENTION

Go Greek Salad
1 teaspoon (5 g) fresh lemon juice 4 teaspoons (20 ml) olive oil, divided Sea salt and freshly ground black pepper 6 ounces (170 g) salmon 2 tablespoons (30 ml) red wine vinegar 1 garlic clove, crushed 3 cups (141 g) torn romaine lettuce ½ medium-size cucumber, peeled and diced 1 Roma tomato, diced ¼ cup (35 g) pitted and sliced black olives ¼ cup (40 g) diced red onion ¼ cup (38 g) crumbled feta cheese
PREPARATION AND USE:
Preheat the oven to 450°F (230°C, or gas mark 8). In a small bowl, mix together the lemon juice, 1 teaspoon (5 ml) of the olive oil, and a pinch of salt and pepper. Baste the salmon in the mixture, transfer to a roasting pan, and roast for 10 minutes. Meanwhile, in a large bowl, whisk together remaining 3 teaspoons (15 ml) of olive oil, and the vinegar, crushed garlic, and additional salt and pepper to taste. Toss in the lettuce, cucumber, tomato, olives, and onion. Fold in the feta. Divide between two plates. Top each with 3 ounces (85 g) of roasted salmon.
YIELD: 2 servings
How it works: 
The Mediterranean diet is associated with a reduced risk of cancer. It’s rich in a number of foods thought to protect against cancer: vegetables, fruits, grains, legumes, and olive oil, and fish as well as a moderate amount of red wine (which contains resveratrol, an anticancer substance). Plant-based diets seem to shield us from cancer.

Go for the Gold 
1 acorn squash, cut in half and seeded 1 teaspoon (7 g) honey 1 tablespoon (16 g) mango chutney 1 teaspoon (5 ml) fresh lemon juice 1 teaspoon (5 ml) soy sauce 1 tablespoon (15 ml) olive oil Salt and freshly ground black pepper
PREPARATION AND USE:
Preheat the oven to 375°F (190°C, or gas mark 5). Place the squash halves on a baking sheet cut side up and bake for 15 minutes. While the squash bakes, mix together the honey, chutney, lemon juice, soy sauce, and olive oil. Brush the mixture over the half-baked squash. Bake for another 15 to 20 minutes, until succulent.
YIELD: 2 servings
How it works:
Orange fruits and vegetables are rich in plant pigments called carotenoids. These substances protect against cancer, including prostate, breast, cervical, ovarian, lung, gastrointestinal, and pancreatic cancers. Non–vitamin A carotenoids (lycopene, lutein, astaxanthin, and zeaxanthin) protect against DNA damage. Good sources of carotenoids are orange vegetables (carrots, pumpkin, sweet potatoes, and winter squash), orange fruits (cantaloupe, mangoes, apricots, guava, goji berries), and dark green leafy vegetables.

Quick Quinoa 
1 cup (235 ml) almond milk Pinch of salt 1 cup (173 g) uncooked quinoa 1 teaspoon (2 g) ground cinnamon 2 tablespoons (18 g) golden raisins 2 tablespoons (19 g) blueberries 1 tablespoon (20 g) honey 1 tablespoon (15 g) yogurt 2 tablespoons (15 g) crushed walnuts
PREPARATION AND USE: 
Pour the almond milk into a saucepan and stir in the salt, quinoa, and cinnamon. Heat the quinoa mixture over medium-low heat, stirring in the raisins and blueberries. Continue stirring until the grain has soaked up the liquid and the raisins and blueberries plump up, about 10 minutes. Add the honey. Divide between two bowls, topped with the yogurt and crushed walnuts.
YIELD: 2 servings
How it works:
In addition to providing vitamins and minerals, quinoa (which is a seed) and whole grains are high in complex carbohydrates, which provide fiber and release their sugars relatively slowly into the bloodstream. Refined carbohydrates lack fiber and lead to spikes in blood sugar, insulin, and insulinlike growth factors, which can stimulate tumor growth. Fiber-rich diets seem to protect against colon cancer. Fiber may help bind to potentially cancer-causing substances in the bowel, thus preventing their absorption into the bloodstream. Breakdown products of fiber also support a healthy population of gut microorganisms, which, in turn, contribute to immune function.

When simple Doesn’t Work 
Following a healthy lifestyle does not make you immune from cancer. You can’t control everything, such as your genetic composition and past environmental exposures. Keep appointments for annual examinations and be sure to get recommended screening tests for common cancers. Ask your doctor about screening guidelines for these cancers, particular those of the skin, skin, breast, cervix, prostate, colon, and lung. Or check with the American Cancer Society at www.cancer.org/ or Memorial SloanKettering Cancer Center at www. mskcc.org/cancercare/ screeningguidelines.

When to call the Doctor
In addition to keeping up with routine exams, make an appointment immediately if you notice any new bumps, lumps, or unusual symptoms.

Lifestyle Tip 
Eat a healthy diet. Research shows that plant-based diets protect against many cancers. Based on a thorough research review, the american Institute of Cancer Research urges people to eat 5 servings of vegetables and fruit at day. Emphasize nonstarchy vegetables, such as leafy greens, zucchini, broccoli, cabbage, Brussels sprouts, mushrooms, and peppers. avoid sugary drinks, fried foods, fast foods, smoked foods, processed meats, and grilled or barbecued animal foods.