Fighting cancer the delicious way

We are what we eat and the food we put in our mouth now determines our health in the future. In the April edition of the MD Anderson cancer Center newsletter Focused on Health, cancer and nutrition experts give us a list of cancer-fighting foods:

Berries protect against skin cancer. Red currants, blueberries, brambles, raspberries – these are just some of the berries available from April till September. Health experts say they are a great source of Vitamin C and the dark-colored  polyphenols which have an antimicrobial and antioxidative properties. I love making milkshakes out of berries, with low-fat milk and no sugar. MD Anderson’s tip to prepare berries:

• Toss some raspberries in with your morning yogurt or cereal
• Make a low-fat strawberry smoothie for a quick, healthy snack
• Bake some delicious blueberry bran muffins for a meal-on-the-go

Grapes can fight breast cancer. The antioxidant resveratrol is the reason why red grapes (and red wine when taken in moderation) are considered healthy. I love my grapes fresh and I love a glass of red wine in the evenings. When eating grapes, eat the skin and the seeds or else you will be throwing away all the antioxidants. MD Anderson’s tip for grapes:

• Try a roasted grape sauce over chicken
• Grab a handful as a snack
• Mix them in with your favorite, low-fat chicken salad recipe
• Freeze  as a cool treat for a hot day

Broccoli  is great against stomach cancer. This vegetable is the most popular of the cruciferous veggies, basically because it is yummy, crunchy – and healthy. Broccoli is rich in isothyiocyanates which have cancer-fighting properties.  My family loves broccoli in stir fried veggies (using olive oil!). I love it crunchy with my vegetarian spaghetti with garlic sauce. MD Anderson’s tip for broccoli:

• Puree steamed broccoli, avocado, garlic, non-fat milk and low-fat sour cream for a refreshing cold soup
• Add your favorite spices to steamed broccoli for a great side dish
• Cure the afternoon munchies with raw broccoli and fat-free ranch dressing
• Add broccoli to a salad with raisins, sunflower seeds, red onions and a low-fat sweet and sour dressing

Tomatoes can stop prostate cancer. Of all the vegetables, tomatoes contain the highest concentrations of lycopene, which fortunately for tomato sauce lovers, do not diminish but even get concentrated with processing and cooking. Strangely, my kids are not so fond of tomato sauce in their pasta, but they love fresh tomatoes. I love tomatoes in salads. My favorite: tomatoes and cucumbers chopped into small pieces. Add similarly sized chopped green mangoes and a bit of salt. No need for a dressing! You can add green coriander if available. MD Anderson’s tip for tomatoes

• Order a can of tomato juice on an airplane ride instead of a can of soda.
• Freeze tomato dishes for healthy leftovers
• Make savory marinara sauce to serve on whole wheat pasta
• Chop up fresh tomatoes and add to your favorite salad

Bon appétit!