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The Anticancer Diet

Eat to tip the odds in your favor

Anticancer Recipes

Looking for some delicious ways to prepare foods full of potentially cancer-fighting nutrients? Try these two recipes.

Broccoli Parmesan Pasta

Journal as: 1 cup starch without added fat + 1/2 cup vegetables without added fat + 1 teaspoon oil

1 tablespoon olive oil
1 teaspoon minced garlic
1 cup broccoli florets, lightly steamed or microwaved
2 cups cooked and well-drained angel hair pasta (or other cooked pasta)
Salt to taste
Couple of pinches of crushed pepper flakes (or to taste)
1/8 cup shredded Parmesan cheese

  • Heat oil in medium nonstick skillet over medium heat. Sauté garlic until lightly golden, stirring often (about 1-2 minutes). Add broccoli and pasta and sauté, stirring occasionally, for 2-3 minutes.
  • Add salt and red pepper flakes to taste.
  • Sprinkle Parmesan cheese over the top. Turn off heat and let rest about a minute before serving.

Yield: 2 servings

Per serving: 300 calories, 11.5 g protein, 47 g carbohydrate, 8.5 g fat (1.5 g saturated fat, 5.1 g monounsaturated fat, 1.2 g polyunsaturated fat), 2 mg cholesterol, 6 g fiber, 59 mg sodium. Calories from fat: 25%.

Raw Veggies & Hummus Platter (Chickpea and Garlic Spread)

Journal as: 2 portions (8 oz) raw veggies (or 1 cup vegetables without added fat) + 1/4 cup legumes without added fat + 1 tablespoon nuts

I'm always looking for fun ways to enjoy an assortment of raw vegetables. Instead of dipping the veggies in the usual ranch dressing, try a dip with an ethnic twist -- hummus.

15-ounce can garbanzo beans (about 1 1/2 cups drained)
1 teaspoon bottled minced garlic
3 tablespoons low-fat plain yogurt (add more if desired)
1/4-1/2 teaspoon salt (optional)
4 tablespoons fresh lemon juice
1/4 cup tahini paste (sesame butter, made from ground sesame seeds)
1 tablespoon finely chopped fresh parsley
4 green onions, finely chopped, the white and part of the green
3 tablespoons finely chopped red bell pepper
Pepper to taste

Assorted vegetables:
2 cups broccoli florets (raw, or lightly cooked then cooled)
2 cups cauliflower florets (raw or lightly cooked then cooled)
2 cups green beans (lightly cooked and cooled) or raw snap peas

  • In a colander, drain and rinse the garbanzo beans. Place them in a food processor. Add the garlic, yogurt, salt if desired, lemon juice, tahini, and parsley.
  • Pulse mixture in the food processor, scraping sides often with the spatula, until smooth. Stir in green onions and red bell pepper, and spoon into serving bowl.
  • Make a platter by setting the bowl of hummus in the center of a large plate. Surround the bowl with the assorted vegetables.

Note: You can make this without a food processor. Just mash the garbanzo beans, garlic, yogurt, and salt (if desired) with a potato masher until fairly smooth. With a spoon, beat in the lemon juice a few tablespoons at a time. Slowly beat in the tahini and parsley, then onions and red bell pepper.

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Reviewed on September 24, 2004

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