Anti-Cancer Foods

Anti-Cancer Foods
Pam Bump
Hand holding dish of cancer fighting foods, including smoothie, tomatoes, broccoli and blueberries

It’d be great if there was one easy diet we could all eat to eliminate cancer risk. Alas, it’s not that simple. No one food can prevent cancer. It turns out that it’s a combination of what you eat that matters.

Strong evidence shows that if you consume a diet high in a wide variety of plant items (fruits, vegetables, beans, whole grains), this is what can help lower the risk for many cancers. Plant foods offer protection by providing phytochemicals (natural plant compounds); antioxidants for repairing DNA and controlling the growth and spread of cancer cells; and vitamins and minerals for producing and repairing DNA and controlling cell growth. Plant foods also contain fiber, which may lower the risk of colon cancer.

And while studies show that many vitamins, minerals, and phytochemicals exhibit anti-cancer benefits, evidence suggests that it’s the effect of the compounds working together in a person’s overall diet that gives the best cancer protection. So the more colorful your plate of food, the better. The American Institute for Cancer Research recommends filling at least two-thirds of it with fruits, vegetables, whole grains, and beans. The remaining one-third can be lean poultry or seafood.

Protein from lean meats and seafood can be an important choice in an anti-cancer eating plan because of its satiating properties, which help you feel full longer. This is noteworthy because being overweight or obese is linked to an increased risk of colon, kidney, breast, esophageal, endometrial, and pancreatic cancers. Excess fat may also trigger inflammation through the body, and this seems to encourage cancer growth, according to Karen Collins, MS, RD, CDN, nutrition advisor for the American Institute for Cancer Research.

Cancer-Fighting Foods

  • Beans

    Diets high in beans or lentils can help lower breast cancer recurrence in women.

  • Broccoli

    The phytochemical sulforaphane in this cruciferous veggie appears to slow the growth of leukemia and melanoma.

  • Brown Rice

    A great source of fiber, this whole grain may protect premenopausal women against breast cancer―especially those that are overweight. Whole grain rice fiber may also help reduce colon cancer risk.

  • Cabbage

    Extremely high in anticancer phytochemicals, one of which (indole-3-carbinol) nearly doubles the speed in which the liver can break down estrogen so it doesn’t remain in the body.

  • Dark Chocolate

    This healthy treat is rich in flavonoids, which have chemoprotective effects. The darker the chocolate, the better. It has four times the amount of antioxidants found in tea.

  • Chicken

    Organic, free-range birds are good sources of selenium and niacin, both of which have cancer-preventive qualities.

  • Leeks

    Just like garlic and onions, this vegetable is linked to a reduced risk of prostate and colon cancers.

  • Mushrooms

    Shiitake, maitake, and reishi mushrooms all appear to boost the body’s immune system, which can make it potentially more resistant to cancer.

  • Other Foods

    • Apples
    • Berries
    • Broccoli and other cruciferous veggies
    • Cherries
    • Cranberries
    • Dark green, leafy veggies
    • Flaxseed
    • Garlic
    • Grapefruit
    • Grapes
    • Green tea
    • Legumes (dry beans, peas, lentils)
    • Squash (winter)
    • Tomatoes
    • Walnuts
    • Whole grains
Sources

“AICR’s Foods That Fight Cancer,” American Institute for Cancer Research, www.aicr.org, 4/3/14

The Cancer-Fighting Kitchen by Rebecca Katz with Mat Edelson ($32.50, Celestial Arts, 2009)

“Expert Q&A: The Anti-Cancer Diet . . .” by R. Morgan Griffin, www.WebMD.com

Kicking Cancer in the Kitchen by Annette Ramke and Kendall Scott ($22, Running Press, 2012)

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Contributor
Lisa Fabian
Tags
diet / nutrition
broccoli
beans
chicken
cancer

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Far-Better-Than-Canned Chicken Noodle Soup

Far-Better-Than-Canned Chicken Noodle Soup
Prep Time
40 minutes
Number of Servings
2
Ingredients
  • [q:1 1/2] tsp canola or other vegetable oil
  • [q:1/2] medium celery rib, diced ([q:1/4] cup)
  • 1 very small or half a medium onion, diced ([q:1/4] cup)
  • 3 cups low-sodium chicken stock, bolstered with 2 chicken wings, if desired*
  • 1 medium carrot, sliced ([q:1/2] cup)
  • [q:1/4] tsp dried basil
  • [q:1/4] tsp dried oregano
  • 1 cup diced cooked chicken thigh or breast meat**
  • [q:3/4] cup cooked egg noodles
  • 1 Tbsp chopped flat-leaf parsley
  • Salt and freshly ground black pepper
Directions
  1. In a medium-size saucepan, heat oil over medium heat.
  2. Stir in celery and onion and sauté until tender, about 5 minutes.
  3. Add stock, chicken wings if using, carrots, basil, and oregano and bring liquid to a boil. Reduce heat, cover, and simmer for 20 minutes.
  4. Uncover, add cooked chicken meat and noodles*** and simmer until heated through, 5 to 7 minutes.
  5. Stir in parsley, season with salt and pepper to taste, ladle into bowls, and serve.
Nutrition Info
Made with chicken breast: 303 Calories, 35 g Protein, 94 mg Cholesterol, 20 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 2 g Fiber, 9 g Total fat (2 g sat), 776 mg Sodium, [nutrition:5] Vitamin B3 (niacin), Vitamin B6, Phosphorus, [nutrition:3] Vitamin A, Vitamin B2 (riboflavin), [nutrition:2] Vitamin B1 (thiamine), Vitamin B12, [nutrition:1] Vitamin E, Vitamin K, Folate, Iron, Magnesium, Potassium, Zinc

Bone Broth for Healthy Digestion

Bone Broth for Healthy Digestion
Pam Bump
bone broth

Toni Sicola, 32, is a California-based holistic health and wellness coach who chronicles her experiences on her “Cultivated Wellbeing” blog. She used to suffer from stomach cramps, bloating after eating, and intermittent constipation and diarrhea—symptoms consistent with Irritable Bowel Syndrome (IBS). 

At the suggestion of her naturopathic doctor, she tried a gluten-free and dairy-free diet and experienced a sharp reduction in stomach pain and gas. She credits adding homemade bone broth to her regular diet for allowing her to consume dairy products again.

“Bone broth contains collagen and gelatin that rebuilds the tissue in your intestinal walls and keeps food in your intestines and out of the bloodstream. I can eat ice cream now with no consequences. It used to cause me to double over in pain,” she says. 

Osteopathic Joseph Mercola, MD, author of The No-Grain Diet, calls bone broth “the staple of a gut healing diet.” If you have any kind of autoimmune disease, allergies, asthma, autism, attention deficit disorder (ADD), eczema, psychological disorders, or other signs of gut dysbiosis, IBS, Crohn's, or colitis, you start off with bone broth,” he writes. “Not only is it very easily digested, it also contains profound immune-optimizing components that are foundational building blocks for the treatment of autoimmune diseases.”

Sources

“Making Bone Broth a Staple in Your Diet May Be the Key to Improving Your Health” by Joseph Mercola, MD, www.Mercola.com. 9/21/14

Personal interview with Toni Sicola, 11/14

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Darren Garnick
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soup / stew
chicken
digestion

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Green Curry Shiitake Chicken

Green Curry Shiitake Chicken
Prep Time
25 minutes
Number of Servings
4
Ingredients
  • 1 Tbsp green curry paste (more if desired)
  • 2 boneless, skinless medium chicken breasts (about 4 oz each), chopped into 1-inch chunks
  • [q:1/2] cup carrots, peeled and diced
  • 12 oz shiitake mushrooms, washed very well and sliced
  • 1 medium yellow onion, sliced
  • 1 cup Thai eggplant, sliced and cut into quarters
  • [q:1/2] cup organic corn kernels, cut off cooked cob, or frozen and de-thawed
  • 1 to [q:1 1/2] Tbsp fish sauce (less if brand is very pungent)
  • 1 (13 oz) can coconut milk
  • 1 green chile, sliced (optional—this will make the dish very spicy)
  • 2 cups brown rice, short- or medium-grain, cooked
Directions
  1. In a soup pot, heat oil and curry paste on high until paste bubbles.
  2. Add chicken, carrots, mushrooms, onion, eggplant, corn, and fish sauce. Stir for about 1 minute and then add coconut milk.
  3. Lower heat to medium and cook for about 6 minutes, or until chicken is completely cooked through. (If you prefer a thicker curry, let it reduce for another couple of minutes.)
  4. Add green chile, if using. Serve over brown rice.
Nutrition Info
490 Calories, 21 g Protein, 42 g Carbohydrates, 7 g Fiber, 27 g Total fat (21 g sat, 2 g mono, 2 g poly), 431 mg Sodium, Vitamin B3 (niacin), Manganese, Vitamin A, Phosphorus, Selenium, Vitamin B6, Vitamin C, Copper, Iron, Magnesium, Potassium, Vitamin B1 (thiamine), Folate, Pantothenic acid, Zinc

Chicken Parmesan

Chicken Parmesan
Number of Servings
4
Ingredients

Parmesan Herb Blend

  • 3 Tbsp grated Parmesan cheese or soy Parmesan
  • [q:1/4] cup chopped fresh basil or 2 Tbsp dried
  • 4 tsp chopped fresh thyme or 2 tsp dried
  • [q:1/2] tsp garlic powder
  • [q:1/4] tsp salt

Chicken

  • 4 boneless, skinless chicken breast halves (about 1 pound)
  • [q:1/2] tsp salt
  • [q:1/2] tsp freshly ground black pepper
  • [q:1/2] cup gluten-free bread crumbs (see below)
  • 2 Tbsp cornstarch
  • 2 Tbsp canola oil
  • [q:1/2] cup store-bought gluten-free marinara or spaghetti sauce
  • [q:1/2] cup shredded mozzarella cheese or cheese alternative
Directions
  1. Make the herb blend: In a small bowl, combine all of the ingredients until thoroughly blended.
  2. Prepare the chicken: With a meat mallet, lightly pound the chicken breasts to about a [q:1/2] inch thickness between sheets of plastic wrap. Sprinkle with the salt and pepper. In a shallow dish or plate, combine the bread crumbs, [q:1/4] cup of the herb blend, and the cornstarch. Dip both sides of the chicken breasts in the crumb mixture, pressing it onto the chicken with your fingers.
  3. In a large, heavy skillet, heat the oil over medium-high heat. Cook the chicken breasts until lightly browned on both sides and the juices run clear, 7 to 10 minutes. Turn the heat to low. While the chicken breasts are still in the skillet, top each with 2 tablespoons marinara sauce and 2 tablespoons mozzarella cheese. Cover the skillet with a lid or aluminum foil and cook for 2 minutes more or until the marinara sauce is heated through and the cheese melts. Serve immediately.
Nutrition Info
Made with Parmesan, fresh basil, fresh thyme, and mozzarella: 369 Calories, 36 g Protein, 116 mg Cholesterol, 10 g Carbohydrates, 1 g Total sugars (0 g Added sugars), 1 g Fiber, 20 g Total fat (7 g sat), 535 mg Sodium, [nutrition:5] Vitamin B3 (niacin), Vitamin B6, Phosphorus, [nutrition:2] Vitamin B2 (riboflavin), Vitamin B12, Calcium, [nutrition:1] Vitamin A, Vitamin B1 (thiamine), Vitamin E, Vitamin K, Magnesium, Potassium, Zinc

Buffalo Chicken Burger

Buffalo Chicken Burger
Prep Time
25 minutes
Number of Servings
4
Ingredients
  • 3 Tbsp light mayonnaise
  • 3 Tbsp plain nonfat Greek yogurt
  • [q:3/4] tsp onion powder, divided
  • [q:1/2] tsp garlic salt, divided
  • [q:1/4] tsp ground black pepper, divided
  • 1 lb ground chicken breast*
  • 3 Tbsp dry breadcrumbs
  • 1 large egg white
  • 3 Tbsp hot wing sauce
  • 2 tsp butter
  • 4 whole-wheat hamburger buns
  • 4 green leaf lettuce leaves
  • [q:1/4] cup grated carrot
Directions
  1. In a small bowl, whisk together mayonnaise, yogurt, [q:1/4] teaspoon each of onion powder and garlic salt, and [q:1/8] teaspoon black pepper. Set aside.
  2. In a large bowl, combine chicken, breadcrumbs, egg white, [q:1/2] teaspoon onion powder, [q:1/4] teaspoon garlic salt, and [q:1/8] teaspoon black pepper. Do not overmix. Divide mixture into four portions, and flatten to form patties.
  3. Spray a large, nonstick skillet with cooking spray, and place over medium-high heat. Add patties to pan, and cook for 4 to 5 minutes on each side, or until almost cooked through. Add hot sauce, butter, and 2 tablespoons of water to skillet and stir (around burgers) to combine. Cover pan, and cook over medium heat for 2 minutes. Uncover, flip burgers, and cook until burgers are glazed with sauce.
  4. Warm buns, place a lettuce leaf on bottom of each half, add a burger, top with [q:1 1/2] tablespoons of spread, and garnish with grated carrot. Cover and enjoy!
Nutrition Info
343 Calories, 33 g Protein, 89 mg Cholesterol, 26 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 2 g Fiber, 12 g Total fat (3 g sat), 673 mg Sodium, [nut:5] Vitamin B3 (niacin), Vitamin B6, [nut:4] Phosphorus, [nut:3] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), [nut:2] Folate, [nut:1] Vitamin A, Vitamin B12, Vitamin C, Vitamin E, Iron, Magnesium, Potassium, Zinc

Tortilla Chicken Soup

Tortilla Chicken Soup
Number of Servings
4
Ingredients
  • 1 tsp canola oil
  • 2 cloves garlic, minced
  • [q:1 1/2] Tbsp chili powder
  • 2 tsp ground cumin
  • 4 cups low-sodium chicken broth
  • [q:1 1/2] cups chopped cooked chicken breast (e.g., from a purchased rotisserie chicken)
  • 1 cup frozen corn, unthawed
  • 1 (10-ounce) can diced tomatoes and green chiles, undrained
  • 1 Tbsp fresh lime juice
  • 1 cup baked tortilla chips, crushed
  • [q:1/4] cup shredded Monterey Jack cheese
  • [q:1/4] cup chopped fresh cilantro leaves
  • [q:1/4] cup peeled and diced avocado
Directions
  1. Heat the oil in a large saucepan set over medium-high heat.
  2. Add the garlic, chili powder, and cumin. Cook and stir 1 minute.
  3. Add the broth, chicken, corn, and tomatoes with their juices. Bring to a boil.
  4. Reduce heat to medium low and simmer 5 minutes.
  5. Stir in the lime juice and season with salt and pepper to taste.
  6. Ladle into 4 bowls and top with equal amounts of chips, Monterey Jack cheese, cilantro, and avocado.
Nutrition Info
207 calories, 7.4 grams fat, 22.3 grams protein, 51 mg cholesterol, 604 mg sodium; 12.6 g carbohydrates

Slow Cooked Curry Chicken

Slow Cooked Curry Chicken
Number of Servings
Serves 4
Ingredients
  • 4 boneless, skinless chicken breasts - diced
  • [q:1/2] cup chopped carrot
  • [q:1/3] cup raisins
  • 1 shallot, sliced
  • 1 Tbsp olive oil
  • 4 thin slices of fresh ginger root
  • 2 cloves garlic - crushed
  • [q:1/2] tsp curry powder
  • 1 tsp cumin
  • [q:1/2] tsp whole cloves
  • [q:3/4] cup chicken stock
  • 1 Tbsp cider vinegar
  • salt and pepper
  • jasmine rice - cooked separately
Directions
  1. Rinse, dry, and season the chicken with salt and pepper.
  2. Heat the olive oil in a skillet and add the chicken to lightly brown, about 3 minutes per side.
  3. Transfer chicken to slow cooker and top with carrots, raisins, and shallots.
  4. Combine remaining ingredients in a bowl, whisk to combine and pour over chicken.
  5. Turn slow cooker to High and cook for 3 to [q:3 1/2] hours.
  6. Serve over jasmine rice.
Nutrition Info
With [q:1/2] cup rice each: 551 Calories, 66 g Protein, 199 mg Cholesterol, 42 g Carbohydrates, 10 g Total sugars (0 g Added sugars), 3 g Fiber, 12 g Total fat (2 g sat), 449 mg Sodium, [nutrition:5] Vitamin B3 (niacin), Vitamin B6, Phosphorus, [nutrition:4] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), [nutrition:3] Magnesium, [nutrition:2] Vitamin B12, Potassium, Zinc, [nutrition:1] Vitamin A, Vitamin E, Folate, Iron

Chicken and Fruit Kebabs

Chicken and Fruit Kebabs
Prep Time
15 minutes
Number of Servings
Serves 4
Ingredients
  • [q:1/2] cup apricot jam
  • 1 tsp lemon juice
  • 2 tsp teriyaki or low-sodium soy sauce
  • [q:1/2] Tbsp olive oil
  • [q:1 1/2] lb boneless skinless chicken breasts, cut into [q:1 1/2] inch chunks 
  • Fresh Fruit – plums, nectarines & pineapple work best
  • Vegetable oil
Directions
  1. If using wood skewers, soak them for at least 25 minutes.
  2. Combine first four ingredients in a bowl. Set aside.
  3. Thread chicken and plums or nectarines alternately on either wood or metal skewers. (Leave a little space between each item.)
  4. Brush a grill rack with vegetable oil. Heat grill to medium.
  5. Grill kebabs about 4 inches from heat source. Baste occasionally with apricot sauce and turn skewers as needed until chicken is cooked.
Nutrition Info
Made with 2 plums and 2 nectarines: 357 Calories, 39 g Protein, 124 mg Cholesterol, 32 g Carbohydrates, 22 g Total sugars (17 g Added sugars), 1 g Fiber, 8 g Total fat (1 g sat), 174 mg Sodium, [nutrition:5] Vitamin B3 (niacin), Vitamin B6, Phosphorus, [nutrition:2] Vitamin B2 (riboflavin), [nutrition:1] Vitamin B1 (thiamine), Vitamin B12, Vitamin E, Magnesium, Potassium, Zinc

Coconut Chicken and Broccoli Stew

Coconut Chicken and Broccoli Stew
Prep Time
20 minutes
Number of Servings
6
Ingredients
  • 2 Tbsp coconut oil
  • 1 medium white onion, chopped
  • 3 lb boneless, skinless chicken breast halves, cubed
  • 1 tsp sea salt
  • [q:1 1/2] Tbsp sweet curry powder
  • 1 tsp ground ginger
  • 1 tsp ground cinnamon
  • 3 c chopped broccoli
  • 1 c raisins
  • 2 green apples, diced
  • 1 (14 oz) can unsweetened coconut milk
  • 2 c low-sodium chicken broth
  • 1 lime, juiced
  • 1 c unsweetened coconut cream
  • [q:1/2] c unsweetened toasted coconut flakes
Directions
  1. In a sauté pan, melt coconut oil over medium-high heat. Add onion and sauté until golden. 
  2. Transfer onion to a blender or food processor. Cool slightly. Purée until liquefied. 
  3. Place chicken in slow cooker. Sprinkle with salt, curry powder, ginger, and cinnamon. Thoroughly rub seasonings into meat. Add onion purée along with remaining ingredients and stir to blend well. 
  4. Cover and cook on Low for 7-8 hours or until chicken is fork-tender. 
  5. Serve with a sprinkle of toasted coconut. 
Nutrition Info
Per serving: 572 Calories, 57 g Protein, 36 g Carbohydrates, 6 g Fiber, 23 g Total fat (19 g sat, 2 g mono, 1 g poly), 572 mg Sodium, [nutrition:5] Vitamin B3 (niacin), B6, Phosphorus, Selenium, [nutrition:4] Pantothenic acid, Copper, Manganese, [nutrition:3] Vitamin B12, C, Magnesium, Zinc, [nutrition:2] Vitamin B1 (thiamine), B2 (riboflavin), Iron, Potassium
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