The Anticancer Diet
Eat to tip the odds in your favor
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. SautÃ© garlic until
lightly golden, stirring often (about 1-2 minutes). Add broccoli and pasta and
sautÃ©, 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
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
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
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
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
- 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
- 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.