Here are some things I'm going to eat to snack to whack cancer. These foods contain ingredients that pack a wallop using natural cancer-fighters that are anti-angiogenic, starving cancers of their blood supply. They're among the Featured Foods and Recipes right now.
• Avocados. Cut into slices, and eat on top of your favorite crackers (try Stoned Wheat Thins). No salt or sauce needed. Simple, satisfying, and filling, too. Make sure to use ripe avocados -- the stem should easily flick off, the skin should be brown, and the flesh should give slightly to moderate pressure.
• Dried pomegranate (I get them at Trader Joe's) mixed with popcorn. This one doesn't need butter. I like a little sea salt if desired. Delicious and healthy.
• Ming Tsai's Panko Popcorn Shrimp recipe. Tasty, feels like Super Bowl party food, and easy to make. Rock shrimp are nice to use because they're small. The flax seed (shown to rev up natural cancer fighters like endostatin in the body) makes them stay crispy (5). Instead of drizzling the Lemon Teriyaki glaze on, I like using it as a dipping sauce.
• Mario Batali's Pizza Miles. Takes just minutes to roll-out and bake pre-made dough, top with strained tomatoes, drizzle olive oil, and it's a great way to get the family to eat cruciferous vegetables (broccoli --broiled in the oven quickly to retain their glucosinolate cancer-fighters).source:www.eattodefeat.org/
Breakfast: Pear Pancakes With Honey
Whisk 1/2 cup whole-wheat pastry flour with 2 tbsp all-purpose flour, 1/2 tsp baking soda and a pinch each of salt and cinnamon. Mix in 1/2 cup lowfat buttermilk and 1 beaten egg. Slice 1 pear. In a skillet over medium heat, warm 1 tsp vegetable oil; drop 1/4 cup batter into pan; top with 2 slices pear. Cook 1 to 2 minutes per side. Top 4 cakes with 1/4 cup nonfat plain Greek yogurt, remaining pear slices and 2 tsp honey mixed with 1/2 tsp lemon juice. (Freeze extras.)
Lunch: Tabbouleh, Hummus & Pita
Cook 1/4 cup fine bulgur wheat as directed on package with a pinch each of salt, ground cumin and dried mint. Cover; remove from heat. Let sit 25 minutes. Stir in 1/4 cup each diced fresh parsley and tomato, 1 diced scallion, 1 tbsp lemon juice and 2 tsp olive oil. Serve with 1/2 whole-wheat pita, 1/4 cup hummus and 1 apple.
Dinner: Chicken Kebabs With Couscous
Whisk 1/2 cup lowfat plain yogurt with 1 tsp lemon juice, 1/2 tsp each olive oil and curry powder, 1 crushed garlic clove and 1/4 tsp each turmeric and salt. Stir in 4 oz cubed chicken breast; cover and refrigerate 2 to 12 hours. Skewer chicken. Brush with 1 tsp olive oil; broil on rack, turning occasionally, until cooked through, about 15 minutes. Top 3/4 cup cooked whole-wheat couscous with chicken, and drizzle with 2 tbsp lowfat plain yogurt. Serve with salad of 1/4 cup each sliced cucumber, bell pepper, plum tomato and chopped fresh parsley, and 1 tbsp diced red onion. For dressing, whisk a pinch each of salt, pepper and sugar with 1 tsp each olive oil and red wine vinegar.
source: www.self.com
Breakfast: Berry-Coconut Oatmeal
In a pan, simmer 1/2 cup rolled oats, 1 tbsp oat bran and 1/4 tsp cinnamon with 1 cup 1 percent milk, 1/2 cup water and a pinch of salt for 6 minutes. In a skillet, toast 3 tbsp shredded unsweetened coconut with 1 tbsp brown sugar over medium heat until sugar melts, 1 minute. Top oatmeal with coconut and 1/8 cup fresh raspberries.
Lunch: Tofu Salad
Toss 4 oz cubed firm tofu, 1/2 cup each steamed broccoli and sugar snap peas, and 1/4 cup halved grape tomatoes with 2 tbsp sesame-ginger dressing. Sprinkle with 1/2 tsp toasted sesame seeds and 1 diced scallion. Serve with 3/4 cup cooked brown rice drizzled with 1 tsp reduced-sodium soy sauce and 1/2 tsp sesame oil.
Dinner: Tomato-Pesto Tilapia With Garlicky Kale
Microwave 1 medium red potato until tender, 10 minutes. Place a 6-oz fillet of tilapia (or other flaky white fish) in a baking pan. Mix 1/2 tbsp each pesto and chopped fresh parsley; spread over fish; drizzle with 1/2 tsp olive oil and season with a pinch of black pepper. Top with 1/2 cup halved grape tomatoes. Broil until fish is tender, 6 to 8 minutes. In a pan, sauté 1 tsp olive oil with 1 crushed garlic clove over medium heat. Add 2 cups kale and a pinch of salt; sauté until wilted. Add 1 tbsp chicken stock or water; cook, covered, until tender, 2 to 3 minutes. Slice potato into rounds; top with fish, tomatoes and kale.
source: www.self.com
Breakfast: Cereal With Raisins & Almonds; Half Grapefruit With Honey
Mix 1 cup whole-grain cereal with 1/2 cup 1 percent milk and 2 tbsp each raisins and sliced almonds. Serve with 1/2 grapefruit drizzled with 2 tsp honey.
Lunch: Zippy Egg-Salad Sandwich
In a bowl, mash 2 hard-boiled eggs and 1 hard-boiled egg white with 2 tsp each hummus and mayonnaise, 1/2 tsp each Dijon mustard and lemon juice, and 1/4 tsp turmeric. Spoon between 2 slices whole-grain toast with 1/4 cup baby spinach and 1/2 sliced tomato. Serve with 1/2 cup carrot sticks and 1 orange.
Dinner: Steak Salad
In a skillet over high heat, sear 4 oz flank steak in 1/2 tsp vegetable oil until medium-rare, 3 to 4 minutes per side. In a bowl, whisk 1 diced scallion with 2 tsp olive oil, 2 tsp red wine vinegar, 1 tsp Dijon mustard and 1/4 tsp each salt and pepper. Set aside 1 tsp dressing. Add 1 1/2 cups torn romaine to bowl with dressing, then add 1/2 cup each halved grape tomatoes and chopped bell pepper, and 1/3 cup corn; toss. Top with sliced steak, 1/4 chopped avocado and reserved 1 tsp dressing. Brush 1 slice whole-grain toast with 1/2 tsp olive oil and 1 tbsp grated Parmesan; broil until melted, 1 to 2 minutes. Serve.
source: www.self.com
Breakfast: Cereal With Raisins & Almonds; Half Grapefruit With Honey
Mix 1 cup whole-grain cereal with 1/2 cup 1 percent milk and 2 tbsp each raisins and sliced almonds. Serve with 1/2 grapefruit drizzled with 2 tsp honey.
Lunch: Zippy Egg-Salad Sandwich
In a bowl, mash 2 hard-boiled eggs and 1 hard-boiled egg white with 2 tsp each hummus and mayonnaise, 1/2 tsp each Dijon mustard and lemon juice, and 1/4 tsp turmeric. Spoon between 2 slices whole-grain toast with 1/4 cup baby spinach and 1/2 sliced tomato. Serve with 1/2 cup carrot sticks and 1 orange.
Dinner: Steak Salad
In a skillet over high heat, sear 4 oz flank steak in 1/2 tsp vegetable oil until medium-rare, 3 to 4 minutes per side. In a bowl, whisk 1 diced scallion with 2 tsp olive oil, 2 tsp red wine vinegar, 1 tsp Dijon mustard and 1/4 tsp each salt and pepper. Set aside 1 tsp dressing. Add 1 1/2 cups torn romaine to bowl with dressing, then add 1/2 cup each halved grape tomatoes and chopped bell pepper, and 1/3 cup corn; toss. Top with sliced steak, 1/4 chopped avocado and reserved 1 tsp dressing. Brush 1 slice whole-grain toast with 1/2 tsp olive oil and 1 tbsp grated Parmesan; broil until melted, 1 to 2 minutes. Serve.
source: www.self.com
Breakfast: Almond Butter–Banana Toast
Spread 1 tbsp almond butter on 1 slice whole-wheat toast. Top with 1/2 sliced banana. Serve with 8 oz skim green-tea latte.
Lunch: Waldorf Chicken Salad
In a bowl, whisk 1/4 cup lowfat plain yogurt with 1/2 tbsp mayo, 1 tsp lemon juice, 1/2 tsp mustard and a pinch each of salt and pepper. Add 3/4 cup chopped chicken breast; 1/4 cup each chopped apples, red grapes and celery; and 2 tsp diced onion. Serve over 1 1/2 cups romaine with 1 tbsp chopped almonds, with a whole-grain roll on the side.
Dinner: Minestrone With Squash, Beans & Kale
Dice 1 onion, 1 carrot, 1 celery stalk and 1 garlic clove. In a pan, sauté vegetables in 2 tbsp olive oil for 5 minutes; add 1 quart low-sodium chicken broth, 2 cups water, one 15-oz can chopped plum tomatoes with juice and 1/2 tsp salt; bring to a boil. Add 3 cups chopped kale, 2 cups cubed butternut squash and 1 1/2 cups each whole-wheat elbow macaroni, chopped zucchini and kidney beans; simmer until tender, 15 to 20 minutes. Add 1/4 cup pesto, 2 tbsp chopped fresh parsley and black pepper to taste. Serve 2 cups soup with 1 tbsp grated Parmesan and 1 whole-grain breadstick. (You can freeze soup for up to 1 month.)
source: www.self.com
Breakfast: Cereal Bar, Pear & Latte
Have 1 all-natural fruit-and-nut bar (get one with at least 3 grams fiber and 4 g protein), 1 medium pear and 1 small skim latte.
Lunch: Avocado, Spinach & Swiss Sandwich
Mash 1/2 avocado with 1/2 tsp lemon juice and a pinch of black pepper. Spread on 1 slice whole-wheat toast. Top with 1/2 cup baby spinach, 1/4 cup thinly sliced bell pepper, 2 slices lowfat Swiss and 1 more slice toast. Serve with 1 cup red grapes.
Dinner: Turkey Bolognese With Tricolor Salad
Brown 16 oz lean ground turkey in 2 tsp olive oil over high heat. In a food processor, pulse 2 celery stalks, 1 carrot, 1 red onion and 2 garlic cloves; transfer to pan. Add 2 tsp oil and a pinch of salt. Cook, covered, over medium-low heat for 8 minutes. Add turkey, 1 cup each tomato sauce and chicken stock, and 1 tbsp tomato paste; simmer, partly covered, 10 minutes. Add 3 tbsp 1 percent milk; simmer 5 minutes. Mix 1 1/2 cups cooked whole-wheat spaghetti with 1 cup sauce; top with 1 tsp Parmesan. In a bowl, mix 1/2 cup each romaine, arugula, radicchio and sliced cucumbers; drizzle with 1 tbsp lowfat vinaigrette.
source: www.self.com
